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Since the posture resembles a cobra with an erect hood, it has been very rightly designated as ‘Sarpasana’

PROCESS : First of all, lie flat on your stomach, knees, feet and nose touching the ground. Join and keep tight both the big toes. Place both hands near either side of forehead. Now stretch both hands backwards in the direction of waist. Then gradually raise your neck and torso (upto the navel) to such an extent, that whole body-weight rests on both the hands. Ensue that the navel touches the ground and also the body portion, below the navel remains touching the ground at 180 (in a straightline). Make sure that your ears remain touching your shoulders.
Stay for about 2-5 minutes in the above position by now inhaling (Poorak kriya), retain the breath (Kumbhak Kriya) for about 2 minutes or till before a feeling of suffocation sets in. while returning to the original position, release the breath (Rechak Kriya). During the whole process, eyes must remain affixed upto the ceiling of roof. It should be very gradual and in a natural way. Never overtax yourself. Duration of the posture can be increased or slashed down, depending upon individual capacity, strength and resistance.

Benefits : It is equally beneficial for all the family persons and yogis (ascetics). This asana imparts flexibility and strength to erector spine, lumber sacrel portion, sacrum, shoulder blades, cervical portion. It fortifies and lubricates ligaments, nerves muscles, tissues with enormous supply of rich blood. Entire nervous system attains long life, becomes stronger ad agile, especially sensory nerves. Due to extra abdominal pressure, digestion gets improved and even chronic constipation is removed. All complaints of chest, lungs and back are dispelled. It regulates menstrual problems & complexities. It also removes flatulence after meals, body is rendered agile. People with kapha (Phlegm) and Pitta (Bite) can get enormous relief from this asana. It not only regulates functioning of the heart but also imparts strength and resistance to it.
Pregnant ladies or persons with slipped-disc or lumbago should not do this asana, even if and even when advised by anyone.