Bhujangasana (The Cobra Posture)
5BHUJANGĀSANA (The Cobra Posture)
Bhujanga means snake or cobra. In this āsana, the body is raised likehood of a snake.
Stithi: Prone postureorMakarāsana
Technique
• Lie down on your stomach, rest you head on your hands and relax the body.
• Now join your legs and stretch your arms.
• Keep the forehead on the ground.
• Now place your hands just beside the body; keep palms and elbows on the ground.
• As you inhale slowly, lift the chin and chest come up to navel region.
• Stay there comfortably.
• This is called Sarala Bhujangāsana.
• Now come back and place your forehead on the ground.
• Keep your palms besides the chest where your elbows were and raise the elbows.
• Inhale; slowly lift the chin and chest up to navel region. This is Bhujangāsana.
• Exhale, rest your forehead on the ground and place your palms and rest your head on the palms and spread your legs and relax.
Note:
Keep the legs firm so that no load or strain is felt on the lumbar spine.
Benefits
• This āsana is best for stress management.
• It reduces abdominal fat and alleviates constipation.
• It also helps to remove backache and bronchial problems.
A word of caution
• Those who have undergone abdominal surgery should
• Avoid this asana for 2-3 months.
• Those who suffer from hernia, ulcers should not practice this asana.
Courtesy: http://www.nhp.gov.in/international-day-yoga-2015