Bhujangasana

What Is Bhujangasana?

Bhujangasana is a prone (lying on the stomach) back-bending pose that stretches the spine, chest, shoulders, and abdomen. When practiced regularly, it improves posture, reduces stiffness, and enhances lung capacity.

It is often recommended for beginners, office workers, students, and individuals dealing with back discomfort due to long sitting hours.

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How to Do Bhujangasana (Step-by-Step Guide)

Follow these steps for perfect alignment:

1. Lie flat on your stomach

Keep your legs straight and feet together, toes pointing outward.

2. Place your palms under your shoulders

Your elbows should be close to your body.

3. Inhale and lift your chest

Slowly raise your head, neck, and chest off the floor while pressing your palms gently.

4. Keep your elbows slightly bent

Do not lock your elbows; maintain a soft bend.

5. Push your shoulders back

Open your chest and keep your shoulder blades relaxed.

6. Engage the back muscles

Use your spine and back strength rather than pushing too hard with your arms.

7. Hold the pose

Stay in the posture for 15–30 seconds while breathing deeply.

8. Exhale and return down

Gently lower your body back to the mat.

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Benefits of Bhujangasana

Bhujangasana offers a wide range of physical and mental benefits:

Strengthens the spine

It improves spinal flexibility and reduces stiffness, especially for people sitting long hours.

Opens the chest & lungs

Helps improve breathing capacity and is helpful for mild asthma.

Reduces lower back pain

The gentle backbend relieves tension and strengthens lower back muscles.

Improves digestion

The abdominal stretch stimulates digestive organs.

Boosts mood & reduces stress

The heart-opening posture relaxes the mind and helps fight fatigue and anxiety.

Enhances posture

Regular practice improves alignment and reduces slouching.

Tones shoulders & abdomen

It engages the upper body and helps tone your arms and core.

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Who Should Practice Bhujangasana?

Bhujangasana is suitable for:

• Students

• Working professionals

• Beginners in yoga

• People with mild back stiffness

• Individuals looking to improve posture

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Precautions

While generally safe, keep these points in mind:

• Avoid if you have severe back injury or recent surgery.

• People with hernia, ulcers, or pregnancy should not practice this pose.

• Do not overstretch or force the backbend.

• Practice on an empty stomach.