In Sanskrit, the word "Bhujanga" means 'cobra'. In the final posture of
this asana, the trunk resembles a cobra with its hood raised while the
joined legs represent the tail.
Sequence:
- Lie down on your abdomen with the forehead and nose touching the ground.
- Keep your hands on either side with palms facing upward.
- Legs should be close together with heels touching each other.
- The soles should be facing upwards.
- Relax.
- Now bring the palms of both hands to the shoulder level so that they are parallel. Place palms flat on the ground with fingers close together.
- Make sure the elbows are touching the sides.
- Raise your head and place the chin on the floor.
- Slowly raise your head further bending the neck and head backwards to the maximum limit. Do not raise the chest yet from the ground.
- Inhale. Balancing on the palms further raise the head, shoulders, chest and the abdomen in a smooth flow. The navel should be touching the ground.
- Tense the muscles of the back and the nape.
- Try to bend the neck and head as far back as possible.
- The spinal column should be curved up gradually and in a continuous move, releasing the pressure on the palms.
- Look up and fix your gaze..
- Make sure both the legs are close together.
- Hold your breath and stay in the posture as long as you feel comfortable
- Slowly return to the initial position in the reverse order. Exhale while assuming the starting posture.
Caution:
- Always perform the pose on an empty stomach.
- Do not practice Bhujangasana during pregnancy.
- People suffering from hernia, peptic ulcer and high blood pressure should not perform this asana.
Benefits:
- Flab is reduced especially of the hips, abdomen and waist.
- This asana helps overcome fatigue after a tiring day.
- Bhujangasana helps to get a proper posture and also get rid of back humps.
- Your posterior, arms, shoulders and wrists will become stronger.
- People with low blood pressure should practice Bhujangasana
- Stiff neck and back can be treated with this pose.
- It helps relieve all pains in the neck and the back.
- Your digestive system improves and can be helpful in treating loss of appetite.
