Bhujangasana (Snake pose)

Bhujanga is a Sanskrit word used for snake. This asana resembles a snake with its hood raised, hence the name.

Bhujangasana (Snake pose) - First Type

Position

Lie on the chest and stomach
Keeps the legs straight and together, with the toes touching the ground and pointing backward
Bending the arms at the elbow, place the palms one foots a part from the chest

Steps

While inhaling, raise the chest and neck half a foot of the ground
Breathe out through the mouth with a hissing sound
Again, inhaling, raise the body slowly up to the navel
Bend the neck backward as far as possible and look to the style
Retain the pose for a while
While breathing out with a hissing sound, bring the chest and neck to the original position of lying on the stomach
Relax the body

Time

Practice three to five minutes

Benefits

It provides energy
It removes abdominal problems and constipation
It also tones up the reproductive system, the spinal cord, liver, kidneys and memory power

Bhujangasana (Snake pose) - Second Type

Position

Lie on the chest and stomach
Keeps the legs straight and together, with the toes touching the ground and pointing backward
Bending the arms at the elbow, place the palms one foots a part from the chest

Steps

While inhaling, raise the chest and neck half a foot of the ground
Breathe out through the mouth with a hissing sound
Again, inhaling, raise the body slowly up to the navel
Bend the neck backward as far as possible and look to the style
Retain the pose for a while
While breathing out with a hissing sound, bring the chest and neck to the original position of lying on the stomach
Relax the body

Bhujangasana (Snake pose) - Third Type

Position

Lie on the chest and stomach
Keeps the legs straight and together, with the toes touching the ground and pointing backward
Bending the arms at the elbow, Place palms near chest

Note: Bhujangasana must be followed by pashchimottasana (Posterior pose)

Steps

While inhaling, raise the chest and neck a half foot off the ground
Breathe out through the mouth with a hissing sound
While inhaling, raise the chest and neck gradually
Retain the breath as long as comfortable, and then while hissing, breathe out through the mouth and bring down the chest and neck
Relax the body

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