The Pose
From lying on the stomach bring the hands alongside the hips or slightly further back, and plant the palms upon the floor. Press down into the palms and lift the front of the body keeping the hips down toward the floor. As an alternative posture you can allow the hips to lift slightly so that only the hands and feet make contact with the floor.
To enter this pose from Parvatasana you can simply shift your hips toward the floor keeping your arms straight. This should allow you to seamlessly enter the asana.
Effects and Benefits
Physical – This posture helps to maintain the flexibility and health of the back. In bending backward it also opens the chest and creates space for the organs. All movements that affect the spine end up having a positive effect on the organs which are contained in the torso. This posture also helps in opening the lungs.
Spiritual – Bhujangasana opens the heart and the centers of energy along the spine. After performing it one usually finds a great energy within. It is perfect for waking up the body and the mind. This posture automatically makes one hold one’s self high with lifted head, open shoulders and chest. Just this posture alone makes one feel strong and confident.