Thursday, October 25, 2012


How to practice Bhujangasana

The Bhujangasana or the Cobra Pose is one of the very powerful backward bending Asana.  This asana is very useful for people with lower back aches.  This asana enlarges the chest and strengthens the arms and shoulders.   It also helps to relieve stress.  In this asana the body takes the position of cobra, raising its body and preparing to strike.  There are huge benefits of the Cobra Pose or the Bhujangasana.   Let us now see how Bhujangasana can be performed.

Step by step for Bhujangasana

  • First lie down prone on the floor.   Stretch your legs back, tops of the feet on the floor.  Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
  • Now press the tops of the feet  and thighs firmly on the floor.
  • Now start inhaling and begin to slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight.  Slowly start stretch backward.
  • Maintain the asana by breathing normally for 15 to 30 seconds.
  • Now while exhaling slowly lower the abdomen, chest and finally the forehead on the ground using the support of the arms.    Place the chin on the floor and return the arms back to the prone position.
  • This asana can be repeated 3 to 5 times depending on your capacity.  With practice you can reduce the number of repetitions but increase the duration of the asana.  

Caution : 

This asana should  not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women.  Also not recommended for people with heart diseases. Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs.  

Benefits of Bhujangasana

  • Strengthens the spine
  • Firms the buttocks
  • Stretches the chest, lungs, shoulders and abdomen
  • Stimulates abdominal organs
  • Opens the heart and lungs
  • Very good for Asthama
  •  Pressure on the abdomen is helpful for good digestion
  • Tones the kidneys which helps purification of blood thereby giving good healthy body
  • Very useful for slipped disc
  • Tones up the liver

  Do's and Dont's of Bhujangasana

  • Try to keep the arms straight, palms on the ground
  • Keep the knees and ankles together, toes pointed
  • Gaze towards the ceiling
  • You can lift hips and thighs if the back is not flexible
  • Open the chest and pull the shoulders backwards and downwards.
  • Relax the lower back and raise the hips if you experience pain in the lower back
  • Do not have any distance between legs
  • Do not let the shoulders hunch upwards towards ears



  1. Yoga poses and breathing exercises are designed to provide stimulation to each and every parts of the human body. Yoga poses not only make the body strong, supple, flexible, balanced and healthy, but they also help improve mental concentration.

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  2. Some studies have shown that when you practice yoga, you become more in tune with your body, mind and spirit. These studies show that when you get these aspects of your life in harmony, you are able to improve your health, happiness and other areas of your life.

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