In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the `Hooded Snake` hence, it is called Bhujangasana. This posture promotes flexibility in the spine and encourages the chest to open up. Traditional texts recommend Bhujangasana to increase body heat, destroy disease, and awaken Kundalini. Bhujangasana, is rudimentary not only for the spine but for movement as an integrated whole. Bhujangasana is an essential pose for developing the strength and flexibility of the entire back, while toning the legs and buttocks, increasing circulation, and assisting in kidney function.
Steps for Practice Bhujangasana:
Lie on your belly, while your head rests on your lower arms. Raise your forehead, look upwards and stretch your hands backwards.
Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin.
Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
If you cannot raise your chest any further, you put your hands and your arms next to your chest on the mat without losing the bend.
Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward.
Relax your lower back and bear your weight with your arms. The buttock muscles remain relaxed during the exercise.
Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. At the same time move your head backwards.
The shoulders are broad in front and the shoulder blades remain low.
During this asana, care should be taken:
The fingers of the hands must remain together.
Do not give jerk to raise your body.
Navel or lower part of the navel must not be raised.
Put minimum weight on hands. Divide weight on spine and arms.
While in final position, the thumb should touch the chest near armpit.
In the beginning weight can remain on hands.
While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
Benefits of Bhujangasana:
The posture strengthens the spine thoroughly.
It stretches chest and lungs, shoulders and abdomen.
Firms the buttocks .
Stimulates abdominal organs.
Helps relieve stress and fatigue
It is beneficial in flatulence after meals.
Opens the heart and lungs
Therapeutic for asthma
Precautions
Be cautious in presence of Back injury, Carpal tunnel syndrome, Headache and Pegnancy.
It should also be avoided by persons with a weak abdominal entrails, particularly with an enlarged spleen.
Beginners Tip: Don`t overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through extension.
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