Yoga: Salamba-Bhujangasana Variation

Published: 15th July 2015 03:39 AM  |   Last Updated: 15th July 2015 03:39 AM   |  A+A-


BENGALURU: How to practise

  •    Lie flat on your belly with toes out, and feet hip width apart.
  •    Place your fore-arms beside your ribcage and open-fingers facing forward.
  •    Rest forehead on floor, relax the whole body.
  •    Press the fore-arms on the floor and gently lift your head and chest off the floor.
  •    Make sure that your neck is in line with your spine.
  •    Arch the thoracic spine and focus your gaze forward.
  •    Hips and thighs should remain on floor.
  •    Perform mulabandha squeezing (not hardening) the hips and thighs, pulling the knee-caps up and press the lower abdomen (pubic bone) down on the floor.
  •    Open your shoulders and keep neck neutral.
  •    Hold for 30 seconds.
  •    Exhale and lie down.
  •    Repeat 3-4 times.


  •    Stretches chest, lungs, shoulder, abdomen and thighs.
  •    Aligns the spine, particularly thoracic vertebrae.
  •    Strengthens the core body.
  •    Gives deep stretch to upper and middle back.
  •    Tones the reproductive organs.
  •    Stimulates appetite, alleviates constipation and beneficial for abdominal organs.

Caution - Perform this asana slowly and gently

with awareness of the stretch in spine


Akshar Power Yoga Academy, #4004, 100 Feet Road Indiranagar


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