Bhujanga means serpent. In the final position of the posture, the body looks like a serpent when it raises its hood.
Lie down on the prone with the hands above the head keeping straight alongside the head resting the palms on the ground, touching the chin on the floor, and legs together soles facing up. Keep the body from toes to head in a straight line.
- Bend both the elbows and place the palms on the floor by the side of the last rib bone.
- Slowly lift the head and then raise the chest. Feel the weight of the body at the lumbar region.
- Bring the chest and head down, touching the floor with the chin.
- Release the hands and place them above the head region on the floor i.e. come back to the sthiti.
BENEFITS
- Keeps dorsal spine elastic and strong. Thoracic muscles expand and tone up all the 31 pairs of spinal nerves.
- Good for backaches due to over strain work, neckpain, cervical spondilitis, hunch back, bronchitis, asthma, digestive disorders, reduction of the abdominal fat. Improves digestion and bowel action.
CAUTION
Hernia patients and hypertensives should avoid.
SUBTLE POINTS
Mode of bending:-
A) In the first step, elbows facing towards the roof / sky. And keep the fingers together.
B) In final posture try to lift the trunk till the navel portion is about to leave the ground.
C) Arch the dorsal spine well.
D) Keep the body below navel straight in touch with the floor.
Mode of breathing:-
Breathe out whenever you come downwards and inhale while raising up. Normal breathing in the final position.
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