Bhujangasana:
Steps:
1. Lie down on the abdomen ( Prone Position ). Forehead touching the ground, arms by your side, palms facing up. Feet and knees together. Toes turned out.
2. Inhale, lift your chest and then head up. Palms on the floor facing up. Feet still on the floor.
Coming out of Asana:
Exhale, bring your head down and then your chest down and come back to the prone position.
Classification:
- Back Arch
- Symmetrical
- Prone / Lying
- Repeat / Stay
Focus:
- Spine
- Lower back
- Chest
- Arms and Shoulders
Benefits:
- Decreases stiffness in the lower back
- Improves spine flexibility
- Stretches muscles in the shoulders, chest and abdomen.
- Strengthens the spine
Steps:
1. Lie down on the abdomen ( Prone Position ). Forehead touching the ground, arms by your side, palms facing up. Feet and knees together. Toes turned out.
2. Inhale, lift your chest and then head up. Palms on the floor facing up. Feet still on the floor.
Coming out of Asana:
Exhale, bring your head down and then your chest down and come back to the prone position.
Classification:
- Back Arch
- Symmetrical
- Prone / Lying
- Repeat / Stay
Focus:
- Spine
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Variation |
- Chest
- Arms and Shoulders
Benefits:
- Decreases stiffness in the lower back
- Improves spine flexibility
- Stretches muscles in the shoulders, chest and abdomen.
- Strengthens the spine