In Sanskrit, Bhujanga means cobra or snake and asana means a pose.This asana resembles a serpent with its hood raised.

How to do Bhujangasana

• Lie flat on your stomach, with your upper limbs on the side of your body.
• Keep your legs close together with your toes touching each other.
• Now slowly move your hands to the front and bring them to the level of your shoulders. Place your hands on the floor.
• Gradually transfer the weight of your body on to the palms. Put equal pressure on both the palms.
• While putting your weight on your palms and pressing the floor, gradually inhale and lift your head and trunk off the floor.
• At this stage, your arms should be bent at your elbows.
• Slowly arch your neck backward such that the pose looks like a cobra with raised hood. Keep your shoulder firm and away from your ears.
• Press your hip, thighs and feet to the floor.
• Stay in the asana for 15-30 seconds approximately (increase the time
• gradually with practice). Breathe normally during the process.
• Breathing out gently, bring your abdomen, chest and head back to the floor.
• Slowly bring your hands back to the sides and relax.

Benefits of Bhujangasana

• Strengthens the entire back (spine) and shoulders
• Improves flexibility of the upper and middle back
• Provides firmness and strength to butt and butt muscles
• Provides good stretch and strengthens the chest, abdomen, shoulders and lungs.
• Improvises the functioning capacity of lungs and heart
• Stimulates urinary, reproductive and digestive organs
• Improves blood circulation
• Reduces fatigue and stress
• Useful for people with respiratory disorders such as asthma (do not perform this asana during the asthma attack.

Contraindication of Bhujangasana

Please avoid this pose in case of:

• Back injuries
• Fractures of rib and wrist
• Hernia, after surgery for hernia
• Head aches
• Carpal Tunnel Syndrome
• Those who have recently undergone abdominal surgeries.
• Pregnancy