HOW TO DO THE BHU-JANG-ASANA AND WHAT ARE ITS BENEFITS
Bhujang = Snake (Cobra); Asana = Posture or Pose
Bhujangasana is pronounced as
BHU-Jung-AAHS-uh-nuh. Bhujangasana or Cobra pose is a reclining back-bending & part of the sequence of yoga postures in Padma sadhna and sun salutation.
Step
- Gradually transfer the weight of your body on to your palms. Put equal pressure on both palms.
- While putting your weight on your palms and pressing the floor, gradually inhale and lift your head and trunk off the floor.
- At this stage, your arms should be bent at your elbows.
- Slowly arch your neck backward such that the pose looks like a cobra with raised hood (Bhujanga pose). Keep your shoulder blades firm and away from your ears.
- Press your hips, thighs, and feet to the floor.
- Stay in the Asana for 15-30 seconds approximately. Breathe normally during the process.
- Press your stomach (tummy) against the floor.
Release from the asana and coming back to the point of start
- Breathing out gently, bring your abdomen, chest and head back to the floor
- Slowly bring your hands back to the sides
- Rest your head on the ground and bring your forehead in contact with the floor.
- Place your hands under your head.
- Slowly rest your head on one side.
- Breathe freely.
Benefits
- Improves flexibility of the upper and middle back.
- Expands the chest.
- Improves blood circulation.
- Reduces fatigue and stress.
- Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
- Opens up the shoulders and neck.
- Tones the abdomen.
- Strengthens the entire back and shoulders.
precautions
- Avoid practicing Bhujangasana yoga if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
YOGA KIT
