This is a popular asana which is symbolizing the snake when it has its hood raised. This asana forms part of the various yoga postures in the Padma Sadhana and the Surya Namaskar. The word ‘Bhujang’ literally means Snake or the Cobra. Asana means Posture. Yoga has been commended and encouraged by experts all over the world as an alternative to medicines to live a healthy and active life. Since it has its roots in Indian culture, much of the symbolism reflects the Indian faith and cultural practices that have given birth to Yoga as a powerful practice to control our mind and body and set it free from any kind of illness, sickness, or negativity. Bhujangasana is a back-bending posture. It takes a long time to master and get it perfect as the person needs to follow the rules appropriately without any alterations.
I have personally noticed health benefits as a result of practicing this asana and encourage others to do it regularly so that they can reap the benefits too. Also, this asana is popular among people as it is easy and can be done at one’s convenience. In Yoga, every asana has a specific set of benefits for the human body and mind. Let us try to understand the benefits that Bhujangasana provides us.
Before you wish to practice Bhujangasana please make sure that you have your stomach and the bowel empty. It is advised to have your meals at least about five hours before practicing the asana. It will give enough time to have all the food in the belly digested so that when you are going to practice the asana you have an empty stomach.
The best time to practice the Bhujangasana is the early morning time. But if you cannot make time in the morning due to your prevailing situation which may keep you busy in the morning, you can consider doing it in the evening time before the sun goes down.
It is important and also necessary that you are mentally prepared to practice Bhujangasana. Therefore, make sure that you are mentally composed and prepared. Patience is a key in practicing and expertizing in the asanas.
You have to keep trying hard and gradually to get to perfection in performing the Bhujangasana in the right/perfect form as it is meant to be. As I have personally noticed, normally people take about a few weeks of practice to get the Bhujangasana position correctly.
Step 1: Put down a Yoga Mat and lie down with your face facing downwards. Your legs need to be extended straight flat on the ground without any bending and arms need to be spread by your sides under your shoulders.
Step 2: Gradually, putting equal pressure on the palms of your hands, lift your head followed by your chest upwards as much as you possibly can. It is totally fine if you end up bending your elbow a little to stretch to the maximum possibility. Only make sure that the elbows are kept close to your body which is important. This position would be similar to that of a cobra when it raises its hood.
Step 3: Lift your head gradually and make your ears go away from your shoulders by stretching your neck a little. All along the process continue breathing normally at ease.
Step 4: Now, while exhaling, you can slowly bring your chest down by bending your elbow followed by your face and your head and lie down on the floor as in the initial position.
Please note that you must refrain from overstretching or overdoing the Bhujangasana as it will prove hazardous to your health. Ideally holding the stretched position for about 30 seconds is considered normal.
Many of the people who attend my sessions usually have a lot of questions concerning the benefits of the Bhujangasana. They are also confused about the appropriate posture for performing the asana. This article will surely be a good forum for clarification and the right knowledge of the Bhujangasana. It is suggested that you have a yoga mat but it is not compulsory though. You can even have a common mat which is usually used at home. As you can notice that there are ample benefits that one can find with the practicing of Bhujangasana, it is also important to have consistency in practicing the asana daily to reap those benefits. If you are not committed to practicing the asana regularly, it won’t help much in benefiting your body and its health.
I hope and believe that those following up this article will be enriched and reap the benefits of this beautiful and unique asana in the field of Yoga. I wish you all the best and patience with yourself to end up perfecting the posture of the Bhujangasana.
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