Bhujangasana is performed in prone position with the support of your palms. This particular asana helps to arch your spine efficiently. It brings great flexibility and strength to yours pine. In yoga, bhujangasana is highly recommended for many back problems.

Bhujangasana Defined:

Bhujangasana means the cobra pose. The final position of the body looks like the cobra, that is why the name. It is a traditional asana. This asana is found in all major schools of yoga in India. This particular asana can be performed in combination with Pranayama and Meditation too.

Technique of the Bhujangasana

  • Arrange your yoga mat on the floor.
  • Lie down in the prone position. (Facing the ground).
  • Keep your legs together and your hands should be kept nearby your body.
  • Keep your forehead on the ground. See that your breathing is not disturbed.
  • Now, bring your palms under the shoulders and fix them over the ground strongly.
  • Raise your head upwards, raise your chest too.
  • You can take support from your hands while raising your body.
  • Bend your spine backwards.
  • Try to bend as maximum you can do it.
  • Maintain this final position for about30 seconds initially.
  • After performing the posture for few days, you can increase the final posture gradually.
  • Now, come back to the starting position gradually.
  • Bring down your forehead towards the ground.
  • Rest your head, release your hands and you can relax your self in makarasana ( a relaxing asana performed in prone position)
  • You can do the bhujangasana for one to three rounds according to your capacity.

Variations in Bhujangasana:

There are many varieties of bhujangasana performed by different schools of yoga. The variations are beneficial to relax and strengthen your spinal cord. The methods are performed either with or without the support of the hands. In some of the methods your hands are lifted up from the floor and you need to raise your body only with the help of your spine.

Precautions:

  • Patients those who are suffering from spinal disorders should consult with the yoga teacher before attempting bhujangasana.
  • Perform the asana step by step, without making fast movements
  • Maintain the final position for a short period of time, say for about 30 seconds on the first day. Then you can increase up to 3 minutes comfortably. Of course, this requires at least few months to get mastery.