Ardh Bhujangasan
 Half cobra
Ardh Bhujangasan is an important part of the sun salutation or Surya namaskar. Sun salutation is incomplete with Ardh Bhujangasan. The name of this pose is derived from the Sanskrit language. In Sanskrit, Ardh means half, bhujang means serpent, asana means pose.
This pose is also known as the half cobra pose. Half Cobra pose is known for increasing flexibility. Practicing this pose will help in reducing back pain. Ardh Bhujangasana can be practiced from 30 seconds to 5 minutes. This pose will reduce belly fat. It gives a good stretch to your belly, thighs, arms, and chest. It will open up your chest. This is a great pose to lengthen and strengthen your spine. This pose is believed to open the divine cosmic energy that will help you in self-realization. This pose can be performed by any age group. The presence of Ardh bhujangasan asana can be seen in the cycle of Surya namaskar. It is a part of Surya namaskar. The discussion of this pose can be seen in Vedic and science. This pose stretches the muscles of the torso. it is a heart-opening pose that stretches your whole body. It will reduce the soreness of your back and shoulder. It increases flexibility in the body and strengthens your back.
Cobra pose is a great posture to relieve your stress. It will increase the blood flow in your body. This pose will make you feel more energetic and happy. It will help you in improving your digestion.it will prevent you from bloating. This pose is great for your back. It will improve your back pain. Practicing this exercise will strengthen your abdomen. This pose can be practiced individually after completing your yoga to give your body a good stretch and to avoid any kind of injury. You can also practice some preparatory poses before practicing this.
Benefits:
To practice the pose it is very important to learn about the benefits of the pose. It is believed that if you know about all the benefits of the pose that you are practicing the benefits enhance and the effect is way better than it was. So an individual must learn about the benefits before practicing the pose. Ardh Bhujangasan is the easiest and simplest posture yet includes many hidden benefits.

• Beneficial in back pain: This pose is very beneficial in reducing your back pain. It will cure the backache and other issues related to your back.
• Practicing this yoga pose will help you in reducing anxiety and stress. This is a great way to manage your anxiety as well as your stress.
• Practicing this pose will help you in curing menstrual cramps and periods irregularities.
• This pose will reduce stiffness and soreness of your back. It will strengthen your back and spine.
• Practicing this pose will lengthen your spine. This is a great way to reduce back pain and strengthen and lengthen your spine.
• Improves blood circulation: This pose will enhance blood circulation in your body. it will increase the flow of blood in the body.
• This pose can help you with slipped disc problems. It is a great yoga practice to perform for the cure of slipped discs. You can cure the problem of slipped disc.
• Help in sciatica: Sciatica is a bone-related problem. It is a severe pain that radiates from the back into the hip and outer side of the leg caused by compression of the sciatic nerve. Practicing this pose can help you in reducing this problem.
• It balances the svadhishthana Chakra: Svadhishthana is a dwelling place to self. Practicing this will balance the chakras.
• This pose will soothe anger: Practicing this pose will help you in controlling your anger. It will help you in managing the anger issues.
• Practicing this pose will help you to improve your abdomen health: This is a great exercise that will help you to strengthen your abdomen.
• Improve the health of your lungs and kidney: This is a great posture that will help you to improve the health of your lungs and kidney.
• Fight fatigue: Practicing this pose will help you in fatigue. This is a great pose that will help you in fighting fatigue.
• Practicing this pose on daily basis will help you to build confidence.
• Tone your body: This pose will help you in toning your body. Practicing this pose daily will tone your belly and abdomen.
• Cure bloating: This pose will help you to cure bloating. It is a great exercise to cure your bloating. practicing this pose will help you to improve your digestion which will ultimately reduce your bloating.
• Chakra healer: Practicing this pose will heal your chakras. It will balance all seven chakras. it balances our body spiritually and naturally.
• Spiritual awakening: This is an advanced yoga asana that reconnects your inner self to the supreme by redefining your limits.
• Cushion to your body: The cobra pose is a natural cushion to your body that means it will protect your body from various injuries that you might suffer while practicing yoga postures.
• It regulates the secretion of the thyroid gland and adrenals glands.

Technique:
Before practicing Balasan one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
Step 1: lay down on your belly on the flat surface with your body and head straight.
Step 2: Keep your feet apart and your hands near your ribs.
Step 3: lift your torso, head, and neck and look toward the ceiling. Your abdomen and legs should be on the floor.
Step 4: Straighten your arms and your shoulders away from your ear.
Step 5: Hold the pose as long as you can. Do not force your breath. inhale and exhale naturally.
Step 6: Relax and get back to the initial position.
Step 7: Repeat the pose at least twice depending on how long can you hold.
Precautions:
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries.

• Pregnant women should avoid practicing this pose
• Do not practice this pose if you are suffering from a hernia. People suffering from hernia should avoid this pose as it may worsen their condition.
• Individuals suffering from vertigo should avoid this pose. They must avoid practicing these poses as it may worsen their condition.
• Individuals with back pain must not practice these exercises.
• Individuals must not practice this pose if recently recovered from an operation or injury.
• Avoid any stress on your neck while practicing this pose.
• Consult your doctor if you are suffering from an abdominal infection.
• Don’t force this pose on your body. Keep your body stiff-free and then practice the pose to avoid any injury.
• Consult your doctor or yoga instructor if you are suffering from any underlying condition.
• most of the experts suggest practicing this pose carefully. You must not exert any external pressure on your back.
• Try to keep your buttocks loose while practicing this pose. 
• Don’t bend your elbows.
• The thoracic spine should be stretched and the spinal column must be evenly arched.
• Avoid performing this practice if it causes pain in your lumbar spine.
• Consult your doctor in case of low blood pressure.
• Consult your doctor in case of high blood pressure.
• Don’t perform this pose if you are suffering from spine pain.
• Relax yourself if you feel any strain while performing this pose.

Props and modification:
Every individual has their body type. And everybody is suffering g from one or the other problem. so everyone can’t practice the same pose with the same technique. So to avoid injury and to allow a maximum individual to practice the pose we modify the pose. Sometimes we use props like bends, blankets, and yoga bricks to adjust the pose according to our comfort level so that no one gets injured.

• You can use a towel or blanket under your abdomen and belly to practice this pose.
• Practice this pose on your palms to modify this pose. you can place your palms on the wall and legs on the floor. Now perform the pose.
• To give yourself a bit of a challenging lift one of the palms and practice this pose on one palm.
• You can slightly lift your thighs and legs to modify the pose and give yourself a challenge.