Bhujangam in Sanskrit means
serpent. This asana imitates a Cobra with
raised front.
Bujangasana Initial
How to do?
Lie down straight on your
front with both legs stretched back. The feet and toes should be close together and pressed on the
mat as shown in the picture. The body position should be straight without any bend to one side. The
face and forehead should touch the mattress (not as in the picture). Press the
palms on either side near the shoulder just below them, as in picture, so that the
knees will be pointed back. Keep both knees in parallel position without
diverging to either side. This is the initial stage.
Take a deep breath and raise
the upper portion of the body, the head bending backwards. As you bend give
some pressure on the palms and bend maximum. Now the portion of body up to the
navel is lifted up from the mattress.
Remain in position for two three seconds, release breath as you lower the
head and front slowly to the initial position. Beginners should try to do it
5-8 times. When experienced enough, do 3-5 times.
Bhujangasana Final
Benefits:-
This asana has been given very much importance in Yogasasthra. It
gives immense strength and flexibility to the backbone and shoulder muscles. In
addition the cervical (neck) muscles are also strengthened. Ladies doing it
regularly will not have much pain during menstruation period. It increases appetite. The internal
organs like heart, kidneys, Liver etc. are strengthened to their optimum level
of performance. With 2 weeks practice neck and shoulder pain completely
disappear. Above all regular practice of it reduces pot belly.
Note:- People who are having Hernia, Peptic Ulcer, Thyroid and
diagnosed heart complaints should better avoid this asana.
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