Bhujangasana

The name comes from the Sanskrit words ‘bhujanga’ meaning snake and ‘asana’ meaning posture.

Instructions: Lie flat on your stomach with the hands placed on the sides and with your feet and heels lightly touching each other. Place your hands, palm downwards under the shoulders with the elbows firmly tucked close to/into the torso while keeping the navel on the floor. Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows when the body is raised. The neck should be arched upwards and backwards, the shoulder blades should be firm and held away from the ears. Make sure you put equal pressure on both your palms. This position can be held away for 15-20 counts and then lowered while exhaling to the original position. One can do a advanced raise by straightening the arm and arching the back as much as possible. Breathing out, gently bring your abdomen, chest and head back to the floor.

Benefits:

• It tones the abdomen and strengthens the spine, back and shoulders.
• It improves flexibility of the upper and middle back.
• It expands the chest and lungs and gives the shoulders and abdomen a good stretch.
• It improves blood circulation and stimulates the digestive, reproductive and urinary systems.
• It reduces fatigue and stress.
• It provides relief from sciatica and asthma.

Caution:

• Avoid practicing the asana if you are pregnant, have fractured ribs or wrists or have undergone any abdominal surgeries in the recent past.
• This asana should be avoided by people suffering from Carpel Tunnel Syndrome or have spinal disorders.