In addition to the obvious benefits to the spine and lower back, the standard variation of the Bhujangasana strengthens the wrists and stretches the muscles in the chest. By maintaining a constant exertion to create a greater arch in the spine, the stomach and pelvic muscles are strengthened. Greater strength in these areas can be cultivated by performing the variation where the arms remain on the ground.
Hold the posture for either the duration of a held inhaled breath or from one-half to three minutes. Repeat the asana two to five times.
