Steps to perform Bhujangasana
- Get down and lie on your stomach, keeping your toes flat on the floor. Ensure that your forehead rests on the ground.
- Bring both your legs close together and make sure that your hells touch each other.
- Gently bring down your hands underneath your shoulders. Now, bring your elbows parallel to the torso.
- Inhale, and gently raise your entire upper body but press your navel firmly on the ground.
- Slowly raise your torso off the floor by supporting with your hands. It is extremely important ot ensure that equal amount of pressure is bring put equally on both palms.
- Slowly try to curve your spine via each vertebra. Make your arms straight by arching your back. Tilt your head backwards. Try to maintain your shoulders in a relaxed position even if you need to bend your elbows a bit.
- Try to bring your feet as close as possible. Do not be tensed and keep your facial muscles loose and easy. If possible, look straight and close your eyes.
- Exhale and bring your upper body (chest, shoulders and abdomen) to the ground.
Benefits
- Massages your shoulder, chest and abdominal muscles.
- Reduces stiffness in the body.
- Invigorates your mind and soothes your heart.
- Improves PMS (Premenstrual syndrome) problems.
- Helps in sciatica.
- Stimulates vital organs like bladder, kidney and lymph.
- Helpful for people with respiratory disorder like Asthma. However, it is not recommended during attack.
- Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
Contraindications
- Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
- Must avoid if you are pregnant, got ribs or wrists fractued or had any abdominal surgeries like Hernia.
- Also avoid Bhujangasana if you suffer from Carpel Tunnel Syndrome.