Bhujangasan
(Cobra Pose)
- Lie flat on your stomach.
- Stretch the legs with both feet together and also tighten the toes, keeping the toes pointed backwards.
- Place the palms beside the lower chest just below and behind the shoulders so that the fingers come under the shoulders.
- With an inhalation (Radhey), raise the head, shoulders and the chest until the navel is 3 cm above the ground.
- The pelvic area should rest on the floor and attempt to arch the dorsal spine and neck backwards as far as possible.
- Bear the whole weight on the lower part of the body with taking lest support from the hands.
- Hold the pose for about 15-20 seconds with normal breathing.
- With an exhalation (Shyam), slowly come back to the initial pose by bending the elbows and resting the trunk on the floor.
- Repeat the process 2 more times similarly.
Awareness
On the synchronization of the breath with the movement and also the stretch of the back.
Benefits
Bhujangasan recovers slipped disc, rejuvenates the spine, removes the stiffness of the back, and also good for the persons with lumbago and sciatica. It provides elasticity to the lungs by expanding the chest which mainly helps in the circulation of the blood properly in the pelvic region. This asan keeps the ovaries and uterus in good condition, and is beneficial for menstrual and various gynecological disorders. It also activates the appetite, eliminates constipation and very useful for the abdominal organs such as liver and kidneys.
Limitations
Persons with peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should practice this asan under the guidance of an yog expert.
