| Description
Bhujangasana is performed usually in conjunction
with shalabhasana. These two, together with padmasana, Makarasana
and Dhanurasana are effective for the general health of the
spine and the back.
Bhujanga means cobra, a hooded snake. The asana derives its
name from him.
Benefits
Physical
-
Keeps the spine supple and healthy,
helps in slipped disc, backache, sciatica, and lumbago.
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Due to chest expansion, respiratory
capacity increases. Useful in asthma and bronchitis.
-
Helps reduce abdominal fat. Helps
proper circulation of blood to the pelvic region and keeps
it healthy.
-
This asana tones up the ovaries and
uterus and also helps in menstrual and other gynecological
disorders.
-
Stimulates appetite and relieves constipation.
Beneficial for abdominal organs like liver or kidneys.
Adrenal glands above the kidneys also get massaged and
work more effectively.
Mental
Improves freshness and alertness, elevates
mood and improves body-mind co-ordination.
Pranic
It has a strong effect on all organs related
to swadisthan, manipura, anaata and vishuddhi chakras.
Techniques
- Take prone lying position, with legs together, chin
touching the ground and the sole facing up. Stretch the
hands straight forward along the side of the head, resting
the palms on the ground.
- Fold hands at the elbow and place palms on the ground
at the level of the last rib.
- Inhale and raise the chin. Turn the head as backward
as possible. Raise the thorax bending the spine back up
to naval.
- Keep the body below the naval straight in touch with
the ground by stretching both the legs down.
- Beware of using back muscles first while lifting the
trunk up. Then use the arm muscles to raise the trunk
further and arch the back.
- The arms may or may not be straight, depending on the
flexibility of the back.
- Maintain the posture for some time with natural breathing.
- Slowly, bring your body on the ground beginning from
the part above the naval region, the thorax, shoulder
and chin. Lastly, place the forehead on the ground.
- Remember that the fingers must remain together. Do not
jerk to raise your body. The body below the naval region
must not be raised. Put minimum weight on the hands. While
returning to the initial position, some persons bend their
head first. This should be avoided. Relax muscles of the
lower back after releasing the asana.
Cautions
Pregnant women or people with a severe back
problem should not do this asana. Discontinue doing it the
moment you feel any discomfort.
Duration
30 seconds to 3 minutes 1 or 2 times.
Variations
For beginners or for those who have a large
belly or low flexibility can hold the ankle. Even for those
who can not hold the ankle are advised to hold the knee, pull
it towards the chest as much as possible and push the other
shoulder backward and achieve the spinal twist.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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