In Bhujangasana you arch your head and trunk upwards like a cobra with its hood raised. Backward bending against the pull of gravity is the most efficient way to develop a strong back. After Bhujangasana you can either relax on your abdomen or stretch back into Child’s pose.
1. Lie on your abdomen, keeping your legs straight and your toes together. Point your toes, take your forehead to the mat, and bring your hands alongside your chest, palms face down.
2. On an inhalation, take your hands off the floor, and lift your head, shoulders, and upper back. Take your elbows behind your back, close to your body. Hold for 5 deep breaths, then slowly lower your body back to the floor. Repeat 3times.
3. On an inhalation, lift your head and pull your shoulder blades in towards each other. Keep your chest on the floor.
4. On the next inhalation, lift your head farther and raise your chest off the floor. Keep pulling your shoulder blades together. Hold for up to 30seconds, then slowly lower your body back to the floor.
5. Start from Cobra Step 4. On an inhalation, arch your head, neck, and upper back as much as possible. Keep your legs together and make sure that your shoulder blades are pulled backward and away from your ears. Hold for up to 1 minute, then lower your body back to the floor. Take a few deep breaths, then repeat.
Bhujangasana Benefits –
- Tones the deep and superficial muscles of the back.
- Increases the blood supply to the ligaments of the spine and the vertebrae.
- Removes any tension from overworked back muscles.
- Relieves kyphosis – exaggerated thoracic curvature.
- Massages the abdominal organs.
- Combats constipation.
- Tones the ovaries and uterus and alleviates menstrual problems.
- By requiring you to focus fully on contracting the muscles in your neck and upper back.