Bhujangasana.

Bhujangasana means a cobra in Sanskrit. When this pose is exhibited, the raised head and trunk resemble the raised hood of a cobra. Hence this is called bhujangasana.
 
Technique:  spread a blanket on the ground. Lie flat downwards keeping the back above. Relax all the muscles. Be at ease. Place the palms on the ground just below the shoulders and elbows.  Let the body from the navel downwards to the toes touch touch the ground.  Raise the head and upper portion of the body slowly just as the cobra raises its hood.  Bend the spine backwards.  Now the muscles of the back and lumbar regions are well stretched.  The intra-abdominal pressure is also increased.  Then slowly bring down the head to its original position.  When you lie down at first with the face downwards on the ground, the chin is pressed against the chest.  The chin-lock is formed.  Repeat the process of raising the head and bringing it down half a dozen times, steadily. Breathe slowly through the nose. Retain the breathe till you raise the head and bend the spine properly. Then exhaling the breath slowly, bring the head down. As soon as head touches the ground, breathe again slowly.

Effects:  above asan creates effects on spine, lungs, stomach area, arteries of heart and medulla oblongate.

Benefits:   bhujangasana helps in removing cervical, slip disc, heart disease and will relieve amenorrhoea(absence of menstruation) , dysmenorrhea (painful or difficult menstruation) , leucorrhoea( whites) and various other diseases. It awakens the kundalini that is sleeping dormant in the muladhara chakra. It gives good appetite. It is particularly useful for ladies in toning their ovaries and uterus. It is a powerful tonic. It makes process of inhaling and exhaling of breath good. It improves the system of giving messages from brain to the whole body a lot.