This is one among the basic postures of Yoga. The Sanskrit word Bhujanga literarily means Cobra. This is basically a back bending movement. The Spine is stretched backwards gently in the form an arch to promote flexibility. It should be noted that the back bending pose should be done very gently as a violent jerk may lead to muscle injury. This pose is not recommended for individuals suffering from hernia, Hyperthyroidism or Peptic Ulcer.
- Lie straight on the stomach, with palms placed on the floor below the shoulder blades and elbows should touch the middle part of the body. The heels can be kept together and toes placed flat on floor, and breathe normally.
- Bend the neck and head backward. Inhale and gently lift the chest and head in upward direction above the navel area. The part of the body from the waist to toes should be tightened.
- Hold on the breath and stay in that position for about 6 seconds.
- Exhale and bring the head to the floor, relax the body and rest on the floor with the right or left cheek placed on the floor for six seconds. This completes one round of Bhujangasana.
Bhjangasana stimulates upper parts of the body like the shoulders, face, neck, chest and head helping one to maintain a more youthful appearance. The other parts of the body are benefited by this asana are Liver, Pancreas, and the abdomen, and hence this pose improves functioning of the digestive system. The flexibility of the spine is increased and blood circulation in the spinal region is increased. In particular, this asana helps in relieving problems of the Uterus and Ovary and menstrual disorders. This Asana is recommended for individuals who suffer from back ache due to prolonged hours of work in a fixed posture, and also for relief from flatulence, slipped discs and relieves constipation.