Bhujang means cobra in Sanskrit, and the movements in
Bhujangasana are based on the way a cobra raises
its hood.
Benefits:
This asana promotes circulation to the abdominal region
and strengthens the pancreas, liver and other organs in the digestive system.
It relieves constipation, flatulence and other abdominal disorders. It corrects
minor vertebral displacements and makes the spine flexible.
Who shouldn't be practising bhujangasana:
This asana must not be performed by people suffering from cardiac problems, hernia, hypertension, lordotic spine (in short, those with a reaaaaally big paunch), root canal and central canal stenosis, tight para-spinals. During menstruation and advanced pregnancy, bhujangasana is contra-indicated.
Steps:
1.
Lie down on your abdomen with
your forehead on the ground, legs stretched out, toes flat on the ground,
pointing out and heels together. Place your palms on the floor close to your
chest. Your fingertips in line with your shoulders, elbows inwards, towards the
body.
1.
Slowly, as you inhale to the
count of 3 seconds, begin lifting your head and shoulders backwards and try not
to rest your weight on your hands, coming up purely on the strength of your
spine. Push with your palms, straighten your elbows and try to keep your feet
together.
1.
Hold your breath for 6 seconds
and exhaling for 3 seconds return to start position and relax for 5-10 seconds.
Practice the asana three times daily and
relax between rounds.
While in the final posture, one will feel some pressure in the lower back
and the abdominal region. This is an indication that you’re doing it right.
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