Let
the lower part of the body from the toes upto the navel touch the ground. Place
the palms on the ground and raise the head like a cobra.
Note :-
In Sanskrit Bhujanga means Cobra. The
final position of this Asana resembles the 'Hooded Snake' hence, it is called
Bhujangasana. Technique :-
1. Take prone lying
position, legs together, toes together, pointing outward, hands by the side of
the body, fingers together palm facing upward and forehead resting on the
2. Fold hands at the elbows, place palms on the ground near each side of
the shoulder, thumb should be under the armpit.
3. Bring chin forward
and place it on the ground. Gaze in front.
4. Raise chin and turn head
backward as much as possible. Raise the thorax turning supine backward upto the
navel. Do not raise navel.
5. Maintain the posture for sometime. Then
slowly bring your body on the ground, starting form upper part of the navel region,
thorax shoulder, chin and lastly place the forehead on the ground.
6.
Now, relax your hands and place them by the either side of the thighs.
Remember :-
1. Fingers of the hands must remain together.
2. Do not give jerk to raise your body.
3. Navel or lower part of
the navel must not ne raised.
4. Put minimum weight on hands. Divideweight
on spine and arms.
5. While in final position, the thumb should touch
the chest near armpit.
6. In the beginning weight can remain on hands.
7. While coming back some persons bend their head first but it should be
avoided. The part of the body which leaves the ground first will return to the
ground last.
Benefits and Limitations :-
1. This
effects the muscles of the body.
2. As Swami Kuvalayanandaji has said,
"It is beneficial in flatulence after meals.
3. It is more effective
for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.
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