Bhujangasana -
Cobra Pose
"Bhujanga" means "cobra" in Sanskrit. This asana is called 'Bhujangasana' as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail.
Sequence:
- Lie flat on your abdomen at full length.
- Stretch your arms on the sides with the palms turned upwards.
- Rest the forehead and nose on the ground.
- Keep your legs and feet together and the whole body straight. Soles must be turned upwards.
- Relax the whole body.
- Place the palms flat on the floor exactly beneath the corresponding shoulders with fingers close together.
- Keep the elbows close to the sides.
- Place the chin on the ground.
- Slowly bend the neck and head backward as far as possible, keeping the chest close to the ground.
- Supporting yourself lightly on the hands and forearms and inhaling, raise slowly your head, shoulders, chest and the upper abdomen (up to the navel) above the ground in a smooth backward movement, tensing the muscles of the back and the nape of the neck.
- Bend the head and neck as far back as possible.
- Arch the back and bend the whole spine further back as far as you can, putting very little pressure on the hands.
- Gaze upwards.
- Maintain this position comfortably, holding your breath.
- Exhaling, return slowly to the starting position in the reverse order.
Caution:
- Do this asana on an empty stomach.
- Persons with peptic ulcer, hernia or high blood pressure must not practice it.
- Women must avoid it during pregnancy because of the pressure on the abdomen.
Benefits:
- It is very useful for removing excess fat in the abdomen and waist and reducing the hips.
- The practice of this asana after office work will dispel fatigue.
- The regular practice of Bhujangasana will help postpone old age and bring youthfulness by improving the elasticity of the spine.
- It relieves tension and stiffness in the neck and back.
- The alternate compression and stretching of the abdomen improves the digestive system and stimulates the appetite.
- Bhujangasana alleviates the pain in the back and neck.
- This asana is especially beneficial to persons with a slight hump as the head, neck and back are bent in the reverse direction.
- It helps to cure low blood pressure.
- It strengthens the arms, wrists, shoulders and the posterior.
No comments:
Post a Comment