SALAMBA BHUJANGASANA

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The word “Salamba Bhujangasana” is derived from a Sanskrit word “Salamba” meaning “supported”; “Bhujang” meaning “cobra”; and “Asana” meaning “posture” or “seat”. It is commonly called as “Sphinx or Seal Pose” in English.

STEPS TO BE FOLLOWED: 

• Lie down on your chest (prone line).

• Slowly get your feet together and hands by the side of the body.

• Now inhaling, lift your chest slightly up, and bend your elbows, place the forearm on the mat, keeping the forearms parallel to each other, and the elbows are placed exactly under the shoulders.

• Do not shrug shoulder muscles; keep shoulders relaxed and away from ears.

• Hold this posture for 30 seconds to 1 minute (3 to 5 breaths).

• Slowly exhaling release and drop your chest on the floor and relax. 

BENEFITS:

• It helps in stretching the upper and middle back, giving a proper alignment for the neck and the shoulder.

• It’s very beneficial for people with stiff back and helps as preparatory for back bends like Bhujangasana, Dhanurasana, Ustrasana, and Shalbhasana.

• It helps in massaging the visceral organs of the abdomen.

• It helps in shoulder opening, and arms strengthening at the first timer or beginner level.

• It helps in increasing the spine flexibility along with keeping it strong.

CONTRA-INDICATIONS: 

• Pregnancy.

• Acute back pain.

• Headache.

• Acute shoulder or neck pain.

DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.