logoThis yoga pose is one of my all-time favourites. It has a powerful toning effect.

As a preparation for this pose relax for at least one minute on the abdomen. Rest your cheek on a pillow formed by bringing one hand over the other. Toes together, heels apart. Practice deep abdominal breathing.

To begin

English: Rája Bhujangásana Português: Rája Bhu...

English: Rája Bhujangásana Português: Rája Bhujangásana (Photo credit: Wikipedia)

Bring the feet together and place your forehead on the floor, hands  under the shoulders palms down, elbows slightly raised.

Inhale and raise the forehead, bringing the nose to the floor. Then raise the nose brushing the chin against the ground.

Push the chin out and roll the body up and back keeping the abdomen on the floor. Visualise the movement of a snake as you stretch your spine up and backwards.

Push the chest forward, arch the head and shoulders back. Elbows are bent. Shoulders are not hunched, but away from the ears.  In the final position the pubic bone is in contact with the floor while the navel is raised a maximum of 3 cm.

HOLD the asana. Beginners 10 seconds. More advanced practitioners for up to 1 minute. Keep breathing.

Coming out of the position

Inhale deeply and keeping the head back exhale and slowly roll out of Bhujangasana. Once the chin touches the floor bring the nose in and then the forehead. Repeat 3 to 6 times.

Benefits :

This asana can relocate slipped disc, remove back ache and keep the spine supple and healthy.  It also tones the ovaries and uterus, stimulates the appetite, removes constipation and is beneficial for all abdominal organs particularly the liver and kidneys. The adrenal glands are also massaged and stimulated as is the thyroid. On a pranic level this asana has affects organs related to the swadisthana, manipura, anahata and vishuddhi chakra.



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