Bhujangasan

Bhujangasana, also known as Cobra Pose, is a yoga pose that is part of the traditional Surya Namaskar (Sun Salutation) sequence. This asana is known for its ability to strengthen the back muscles, improve flexibility in the spine, and open the chest.

Steps to practice Bhujangasana:

Begin by lying on your stomach on a yoga mat, with your legs extended straight back and the tops of your feet resting on the mat. Place your palms on the mat, close to your chest, with your elbows pointing upward.

Keep your legs together, and press the tops of your feet into the mat.

Position your hands beside your chest, fingers pointing forward and palms pressing firmly into the mat.

Inhale deeply, and using the strength of your back muscles, lift your chest off the mat.

Draw your shoulder blades back and down, opening your chest. Keep your shoulders away from your ears.

Gently tilt your head backward, keeping your neck in a neutral position. Ensure that you don’t strain your neck by dropping your head too far back.

Your gaze should be directed upward or slightly forward, avoiding straining the neck.

Continue to breathe deeply and steadily in the pose, feeling the stretch along your spine.

Hold Bhujangasana for 15-30 seconds, gradually increasing the duration as you become more comfortable with the pose.

Exhale slowly and lower your chest back down to the mat. Turn your head to one side and rest your cheek on the mat.

Rest in the prone position for a moment, allowing your back muscles to relax.

Benefits of Bhujangasana:

Bhujangasana strengthens the muscles of the entire back, including the lower, middle, and upper back.

This pose helps improve the flexibility of the spine, promoting a healthy range of motion.

Bhujangasana opens and stretches the chest, counteracting the effects of hunching and slouching.

The pose can help stimulate and improve the functioning of abdominal organs, aiding digestion.

Bhujangasana is known for its positive impact on reducing stress and fatigue.

As always, listen to your body, and if you have any health concerns or injuries, it’s advisable to consult with a healthcare professional or a qualified yoga instructor before attempting new poses.