The standing bhujangasana is easier than the traditional bhujangasana. It is an ideal asana for people who fear backward bends. In this asana, the bend of the upper body is effected by the action of the legs, whereas in the traditional bhujangasana, the bend is effected from the hips and not legs.
Cautions: Do not practice this asana when you have anxiety, depression, palpitations and uncontrolled high blood pressure.
Benefits: Aligns the discs of the spine, strengthens the spine, relieves back and neck pain, vertigo, respiratory problems, removes lethargy and fatigue, improves lung capacity, clarity of thought and confidence.
1. Stand in front of a chair and hold the back of the chair. Inhale and raise your heels and stretch upwards. Gently bend backwards from your hips extending your chest and abdomen to the front. Look upwards and breathe evenly. Stay steady for 30 seconds focusing on your back. Exhale and bring your heels on the floor and come back to the upright position.
2. Stand in front of a table a few feet away, with your legs one foot apart. Place your palms on the table and stretch forward. Inhale and bend backwards stretching from your legs. This is a deeper backward bend. Stay steady for 30 to 40 seconds focusing on your back. Exhale and straighten your back and bring your legs together.
Standing bhujangasana connects the entire body, front and back and corrects the imbalances. They can be done several times, but the duration varies, depending on an individual’s capacity. Those with weak, inflexible legs and spine will benefit from this asana. If there is chest congestion and difficulty in breathing, stay in the backward bend for just 10 seconds but you can do it several times. Though the expression ‘bending over backward’ implies doing something difficult, this asana is not difficult; it refreshes the brain and everyone can practice it.
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