Tall people tend to get hunch back on their upper body. Also, we tend to get pain at upper back and shoulders due to sedentary work and posture. This is basically due to weak back muscles and posture. Bhujangasana is the best exercise to get rid of this problem. Bhujangasana- bhujanga- snake. People doing this can bend their body as flexibly as like a snake and also get gambeera look (bold attire)
Bhujangasana is an essential pose for developing the strength and flexibility of the entire back esp. the upper back, while toning the legs and buttocks, increasing circulation, and assisting in kidney function. Like many backbends, it is a "heart opener," subtly releasing held emotions within the rib cage to bring greater joy within the body. It is very easy to do especially if your back is not too stiff and rigid. Generally girls can do it much easily than guys.
How to do Bhujangasana
1. Turn over on the stomach and place the hands on both sides on the floor beside the chest muscles (pectoral muscles).
2. Press the palms down, adjacent to the shoulders (near under arms) on the floor. Inhaling, without lifting the navel from the floor, raise the head and neck and gradually bend the spine.
3. Stretching the body as much as possible.
4. Retain the breath, then exhale while slowly lowering to the floor. Rest, then repeat for 2 more times.
Time: Keep the pose for two seconds, gradually increasing to ten seconds. Do it from two to three times in the beginning and when the spine bends as like in the picture, you can do it up to 8 times.
2. Raise the head, neck and also shoulder bending the spine as shown in the figure. Lift up so that you can stretch the entire hand with just palms on the floor. Bend till you feel the stretch on the navel. This version can be practized along with the first version
As already mentioned, guys might find their body to be rigid in the beginning. When they try to lift their head and shoulders, they may lift right away from their thighs. So they may need to consciously hold their body on ground and gradually lifting the head, neck and shoulders. It may take some days to achieve perfectly. Depending on the age and strength of the body, it may take a while..But, trying this everyday would definitely make it possible. Some may face some pain for the first two days. But it will dissapear gradually.
Do it for 2 minutes everyday
The benefits will not come only after you achieve it perfectly. For every trial, this asana gives benefits based on body type. After you start seeing the benefits, if you stop doing them, the benefits will also not last long till life like pension.. It has to be done everyday to get long lasting benefits .
Our body has cells that are taking birth and death cycle. Many things are consumed and released. We eat everyday, use our senses exhaustively, use our brain thereby loosing lots of shakthi. In order to regain shakthi through sookshma indriya, in order to remove digestive waste completely, in order to compensate for all the non natural food we eat and non natural things we do, We need to do bhujangasana everyday!! This will take only 2 minutes. We don't ask " should we brush everyday??.. should we bathe everyday??" right!! Yeh incorporating this asana into our lives will fetch lot of goodness.
Excellent for slipped discs. It adjusts displacements in the spinal column and tones the sympathetic nerves.
Not recommended if you are suffering from peptic ulcer, hernia or hyperthyroid.
When bending the body backwards, be sure not to make any violent jerks, as this may injure rigid muscles.
To be continued..