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BHUJANGASANA (THE COBRA POSTURE)

Bhujanga means snake or cobra. In this asana, the body is raised like hood of a snake.

Technique 

  • Lie down on your stomach, rest you head on your hands and relax the body.
  • Now join your legs and stretch your arms.
  • Keep the forehead on the ground.
  • Keep your palms besides the chest where your elbows were and raise the elbows.
  • Inhale; slowly lift the chin and chest up to navel region. This is Bhujangasana.
  • Exhale, rest your forehead on the ground and place your palms and rest your head on the palms and spread your legs and relax.

Note

Keep the legs firm so that no load or strain is felt on the lumbar spine.

Benefits

  • This asana is best for stress management.
  • It reduces abdominal fat and alleviates constipation.
  • It also helps to remove backache and bronchial problems.

A Word of Caution 

  • Those who have undergone abdominal surgery should avoid this asana for 2-3 months.
  • Those who suffer from hernia, ulcers should not practice this asana.

SALABHASANA (THE LOCUST POSTURE)

Salabha means a locust.

Technique 

  • Lie down on your stomach in Makarasana (The Crocodile Pose).
  • Rest the chin on the floor; keep both hands beside the body; palms facing upwards.
  • Inhale, raise the legs off the floor as much as you can without bending the knees.
  • Extend the arms and legs well to ease the lift of the body off the floor.
  • Stay in this position for 10-20 seconds breathing normally.
  • Exhale, bring the legs down towards the floor.
  • Rest for a few seconds in Makarasana (The Crocodile Pose).

Note

  • Pull up the knee caps and squeeze the buttocks to improve the posture. This asana is more beneficial when performed after Bhujangasana

Benefits

  • Helps in sciatica and lower backache.
  • Tones the hip muscles and those in the kidney region.
  • Reduces fat on the thighs and buttocks; good in weight management
  • Helps the abdominal organs aiding digestion

A Word of Caution 

  • Cardiac patients should avoid this posture. Please proceed cautiously in case of sever lower back pain.
  • People with high blood pressure, peptic ulcers and hernia should also avoid this posture.

MAKARASANA (THE CROCODILE POSTURE)

In Sanskrit, Makara means crocodile. In this asana, the body resembles a crocodile.

Technique 

  • Lie down on your stomach in Makarasana (The Crocodile Pose).
  • Rest the chin on the floor; keep both hands beside the body; palms facing upwards.
  • Inhale, raise the legs off the floor as much as you can without bending the knees.
  • Extend the arms and legs well to ease the lift of the body off the floor.
  • Stay in this position for 10-20 seconds breathing normally.
  • Exhale, bring the legs down towards the floor.
  • Rest for a few seconds in Makarasana (The Crocodile Pose).

Note

  • Pull up the knee caps and squeeze the buttocks to improve the posture. This asana is more beneficial when performed after Bhujangasana

Benefits

  • Promotes relaxation of the lower back.
  • Helps in recovery of back problems.
  • Indicated for all orthopedic ailments.
  • Indicated to counter stress and anxiety.

A Word of Caution 

  • Avoid this practice in case of low blood pressure, severe cardiac problems and pregnancy.
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