Bhujangasana with hand variations
The name comes from the Sanskrit words bhujanga meaning "snake" or "serpent" and asana (???) meaning "posture" or "seat". From a prone position with palms and legs on the floor, the chest is lifted. Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
1. Start by lying down on your stomach on the yoga mat.
2. Place both your palms next to your chest and rest your forehead on the ground.
3. Now, slowly lift your upper body off the ground and arch back. Tilt your head to look up at the ceiling.
4. Hold this posture for five deep breaths and then slowly lower yourself back to the ground. (Bhujangasana)
5. Slowly lift your upper body off the mat until your navel touches the mat.
6. Now, slowly lift your hands off the mat and stay in the posture for five deep breaths.
7. Lower your body back to the ground as you exhale. (Bhujangasana variation 1)
8. Now, place your palms down on the mat such that they lie in between your shoulder and pelvic bone.
9. Open your legs out, and as you inhale, lift your upper body off the mat.
10. Push your pelvic bone down and raise your navel above the ground.
11. Push your shoulders back, drop your neck back and arch.
12. Slowly, as you exhale lower yourself back to the ground. (Bhujangasana variation 2)
13. Now, join both your legs together and arch back again.
14. As you exhale, come back down to the ground. (Bhujangasana variation 3)
15. Finally, relax in the Child's pose.
Improves & deepens breathing
Keeps the spine supple & healthy
Helps remove stiffness in the spine
Massages the abdominal organs
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.
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