In Sanskrit Bhujanga means serpent. Thus this asana can be performed as follows;
- Lie down the floor with the front of the body on the floor, or in a prone position within a straight line.
- Rest one side of head on the floor. Bring your legs and feet’s together; with the top of your foot touching the floor and the toes pointing backwards.
- Relax the arms by sides with palms facing the ceiling.
- Now place the forehead on the floor and palms of the hands directly below the shoulders with the fingers spread wide and pointing forwards.
- Bring the arms close to the sides of the body with arms bent and the elbows pointing towards the feet.
- Breathe in and raise your head, shoulders, and the front of the body up off the floor and while doing so your pubic bone must be in contact with the floor.
- Breathe out and push your palms down into the floor and raise your body up as high as possible. Keeping the pubic bone in contact with the floor.
- Open and expand the front of the body with the face looking straight ahead.
- Take your shoulders back slowly drop the head backwards and look upwards towards the ceiling.
- Now relax your buttocks and the leg muscles.
- You shall feel the spine extending and flexing back. Hold this posture for a moment and breathe normally.
- Push the palms into the floor; when breathing out lower the front of the body down on the floor.
- Relax the arms on the sides with the palms facing towards the ceiling. Now relax the front of the body onto the floor.
The benefits of the asana are:
- Opens and expands the chest.
- Helps in various respiratory problems.
- Strengthens the pectorals muscles.
- Beneficial in slipped disc problems.
- Brings about flexibility of the spine.
- Aids in digestion.
- Tones up the buttocks.
- Tones up ovaries, uterus and the liver.
- Improves the functioning of the adrenal glands by sending in the rich supply of blood.
- Provides relief in constipation.
- It is also useful in individuals suffering from gas after meals.
- As it increases heat in the body so it destroys the disease and awakens the kundalini.
Precautionary measures that must be followed are:
- Care must be taken while performing this asana when you have back problems.
- Should not be practiced if you are having abdominal problems.
- Care must be taken if you are having arthritic wrists or shoulders.