Bhujangasana (Therapy)

The Sanskrit name is derived from bhujanga (भुजंगा) meaning cobra or snake and āsana (आसन) meaning posture or seat. The pose resembles a serpent about to strike.

• Begin by lying on your stomach on the yoga mat with your legs extended behind you and the tops of your feet resting on the mat.

• Place the yoga blanket to provide gentle support and lift to your lower abdomen and pelvis.

• Rest your forehead on the mat and bring your palms flat on the floor beside your chest, elbows bent and tucked in close to your sides.

• Engage your abdominal muscles and press the tops of your feet into the mat to stabilize your lower body.

• Keep your legs extended behind you and gently engage your back muscles as you prepare to lift your chest.

• On an inhalation, press into your hands and gently lift your chest and head off the mat.

• Keep your elbows bent and shoulders relaxed, drawing them down away from your ears.

• Maintain a soft gaze forward or slightly upward to avoid straining your neck, keeping the back of your neck long and relaxed.

• Hold the pose for 15-30 seconds, breathing deeply and evenly as you elongate your spine and open through your chest.

• Slowly coming back to the starting position by releasing the pose.

• Lengthen through the crown of your head and reach your chest forward, creating space between each vertebra in your spine.

• Keep your legs active and engaged, pressing your thighs and pubic bone gently into the bolster or blanket for support.

• Not keeping the hands in right position

• Locking the Shoulders

• Lifting the hips

• Crunching the low back

• Avoid in case of abdominal surgery

• Avoid if suffering from ulcers or hernia, spondylitis, hypertension, heart ailments

• Avoid in case of pregnancy and severe back-related problems

• Avoid if Carpel tunnel syndrome