Ardha-Bhujangasana

Other Names

Half-cobra Posture, Half Snake Pose, Adha Bhujang Asan

Description

In this asana let the lower part of your body from the toes up to the navel touch the ground. Place the palms on the ground and raise the head like a cobra. Because of its shape like cobra, it is called cobra posture.

How to reach the stretch

• Take Prone Position (Advasana), legs together, and toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and your face looking upward.
• Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
• Bring chin forward and place it on the ground. Gaze in front.
• Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward up to the navel. Do not raise navel.
• Maintain the posture for sometime.

How to release the stretch

• To release, slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
• Now, relax your hands and place them by the either side of the thighs.

Benefits

• Straighten the arms and walk them back towards the body until they are vertical.
• This affects the muscles of the body.
• It is more effective for Asthma, Dyspepsia like diseases and helps in keeping the spine flexible.

Caution

• Do not give jerk (a sudden abrupt pull) to raise your body.
• Navel or lower part of the navel must not be raised.
• Put minimum weight on hands. Divide weight on spine and arms.
• While in final position, the thumb should touch the chest near armpit.
• In the beginning weight can remain on hands.
• While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.

Next: Bhujangasana