Featured Asana

(boo-jang-GAHS-anna)
bhujanga = serpent, snake

Description;

• Lie down on your stomach on the floor. Rest forehead on the floor. Stretch your legs back, tops of the feet on the floor.
• Spread your hands on the floor near your armpits or chest. Press the palms into the floor with fingers pointing toward your head. Hug the arms back toward your body with the elbows pointing up.
• Press the tops of the feet and thighs and the pubis firmly into the floor.
• On an inhale touch the forehead, followed by the chin to the floor as you begin to lift the chest away from the floor.
• Contract the buttocks, tuck the tailbone and firm the abdomen. On an exhalation, begin to push through arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
• Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
• Lengthen from the crown through to the toes.
• The inhale should inflate the belly, on exhalation the belly should compress back toward the spine.
• Release back to the floor with an exhalation.

BENEFITS;

• Strengthens the spine
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve stress and fatigue
• Opens the heart and lungs
• Soothes sciatica
• Therapeutic for asthma
• Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

MODIFICATIONS;

• If you are very stiff or have wrist problems, it might be better to avoid doing this pose on the floor. Brace a metal folding chair against a wall, and do the pose with your hands on the front edge of the seat, balls of the feet on the floor or keeping knees on the floor. (Similar to dog posture)
• Don't overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through extension.
• Begin the same but place hands on floor just above your head. Spread the fingers and turn them slightly touching the thumb to thumb and index to index finger. Keeping elbows bent comfortably. Keep legs and buttocks active. Press forearms into the floor and draw upper torso forward and up. Lengthen through the spine and chest. Draw the shoulders down away from the ears. This posture will make the backbend less intense.
• For a more advanced move try keeping the chest high by, bring the palms off of the floor. Or keep the palms on the floor and start to straighten the arms for a more intense backbend.
• For hernia sufferers do the Sphinx pose instead.
• With hemorrhoids place the legs farther apart.
• If you suffer from neck problems place the neck in a comfortable position. Try a chin tuck instead of lifting the head.
• Back problems try using support under the hips and pelvis, also keep the feet wider apart.

Contraindications/Cautions;

• If you suffer from back injury do not force the back, begin with smaller back stretches first. If you have disc problems or lordosis do not do.
• Carpal tunnel syndrome suffers may try this posture with a blanket or mat slightly folded under the palms to aid in releasing the wrists.
• Headache avoid intense stretching
• During pregnancy do not do cobra

Anatomy;

• Aids with thoracic and shoulder extension, and scapula adduction
• Strengthens the erector spinae, triceps, and the lower and middle trapezius.
• Stretches the pectorals, and rectus abdominis.

Visualization and concentration;

• Focus on lengthening the spine not just bending backwards, from the toes to the crown.
• Focus also on bringing the breath into the belly against the floor.