Benefits : Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the Buttocks , and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Bhujangasana is one of the best yoga poses for beginners as it is a simple ‘backward bending asana’. The term Bhujangasana is a combination of the words ‘bhujanga’ (the Sanskrit word for snake or serpent) and asana (meaning posture).
Bhujangasana stretches the muscles in the shoulders, chest and abdomen and helps to decrease stiffness of the lower back. It is one of the best yoga postures for those looking to increase upper body flexibility. Basic yoga poses such as Bhujangasana are ideal yoga exercises for beginners as these yoga postures help to tone the muscles that are required for more strenuous poses.”
“How To Perform Bhujangasana?
Perform the Bhujangasana on an empty stomach, preferably as part of a morning routine. You can include a few preparatory poses in your routine too; learn a couple of Bhujangasana prep poses such as Urdhva Mukha Svanasana (Upward Dog Facing pose) and Setup Bandhasana (Bridge pose) before you learn how to do Cobra pose.
These prep poses for Bhujangasana will help to warm up and relax your muscles which will make it easier to perform Bhujangasana. Below is a step-wise guide on how to perform Bhujangasana.
Steps to Perform :
Lie on your stomach with your toes flat on the floor and your forehead resting on the ground.
Keep your legs close together, with your feet and heels lightly touching each other
Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel touching the floor.
Pull your torso back slowly and off the floor with the support of your hands.
Focus on your breathing as you slowly curve your back.
If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
Keep your shoulders relaxed, even if it means bending your elbows.
Ensure that your feet are still close together.
Hold the asanas for a few seconds in the beginning stages. You can go up to two minutes as you progress.