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.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Helps to soothe sciatica pain
- Decreases the stiffness of the lower back
- Improves digestion
- Rejuvenate the heart
- Stretches muscles in the chest, shoulders and abdominal area
Ailments Tackled
- Helps in sciatica
- Therapeutic for asthma & thyroid
- In case of slight displacement of spinal discs the practice of the pose replaces the discs in their original position
Steps to perform the Asana: Bhujangasana (Therapy)
- 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.
- Yoga belt looped around your calf to assist in engaging your back muscles.
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Not keeping the hands in right position
- Locking the Shoulders
- Lifting the hips
- Crunching the low back
Contraindication / Cautions
- 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
Related Asanas
Utthita Trikonasana
उत्थिता त्रिकोनासनI / Triangle Pose
The Sanskrit name comes from the Utthita, meaning “extended,” Trikona, meaning …
Purvottanasana
पूर्वोतानासन / Upward Plank Pose
Purvottanasana, or Reverse Plank Pose, translates to "Intense East Stretch Pose" …
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