Yoga Practice Name
Bhujangaasana
English Name
Serpent Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
- Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders.
- The fingers should be together and pointing forward. The arms should be positioned so that the elbows point backward and are close to the sides of the body.
- Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back. Slowly raise the head, neck and shoulders.
- Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles.
- Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back.
- Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed.
- In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm.
- If the navel is raised too high, the bend tends to be in the knees and not in the back.
- The arms may or may not be straight; this will depend on the flexibility of the back.
- Hold the position for as long as you can.
- Return to the starting position and relax.
Practice Keynotes
- Don't lift your abdomen with the support of hands, there should no weight on hands.
- Keep your feet outwards to stretch your body.
Cautions and Limitations
- Avoid this practice if you are suffering from any back pain.
- Go gently into the final position.
- Don't twist your spine beyond the capacity.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Avoid this practice if you are suffering from any back pain.
- Don't do this asana if you are recovering from a surgery.
Complimentary Practice
Shanshankasana
General Benefits
- Strengthens the back and abdominal muscles.
- Improves the respiratory system.
- Tones the leg and arm muscles.
Benefits for Disease
Drug abuse and addiction
Body and Organ Affected
Neck, Chest, Forearm, Wrist, Back, Navel, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand