Release back to the floor with an exhalation. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Make sure that you are distributing the backbend evenly throughout the entire spine. Gently squeeze and firm your buttocks even as you keep pushing your navel center downwards.īe strong with your shoulder blades as you engage them to open up your chest forward. Lift up only as much as till your navel, let your pelvis maintain a connection to the floor. After that, extend them outĪs you inhale, press your palms into the floor and begin to straighten the arms to lift the chest off the floor.
These consist of gentle rotation of neck, arms, wrists, hips, ankles to slowly warm up the joints. Start your practise with Sukshma Vyayam or subtle exercises. Even visually it reflects the posture of a cobra that has its hood raised, and hence it is also known as 'Cobra Pose'. In Sanskrit, the word Bhujangasana comes a combination of two words- 'bhujanga' which translates to 'cobra' or and 'asana' meaning 'posture'.