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Bhujanga Asana is also known as the 'cobra pose'. This asana helps in combating problems related to the back and it is one of the most popular yoga techniques. Whenever conducting any yoga asanas related to the back, Bhujanga asana is the first asana that is done.
Bhujanga asana is very beneficial for people who suffer from lower back pain. The exercise helps the person to relax and expand the lower back muscles. It is believed that stiffness in the lower back is reduced on the first day itself. The exercise is also known to strengthen the arms and the chest. For women, it is considered to balance menstrual irregularities and reduce stress to a great extent.
Before starting Bhujanga asana, it is recommended to perform Pranayama (controlled breathing exercise) for at least five minutes. It is considered to be a warm up exercise and it will also provide a peace of mind. It is also recommended to do stretching exercises which will help make your body flexible. The steps of Bhujanga asana are listed below:-
- Lie down with your back facing upwards and keep the arms on the side.
- Apply pressure with the help of your hands and raise your head and chest.
- Bend the back with the help of your arms till your elbows get locked.
- Raise your head to a 45 degree angle.
- The entire weight of the back should be on the arms.
- Hold this position for at least 10 seconds and rest.
- Repeat this exercise four more times.
- Increase the time by 10 seconds by each week.
Perform this exercise once a day and maintain normal breathing.
Bhujanga asana is a safe yoga technique and can be performed by people of all age groups. However, it is important to keep in mind that if you are performing this technique to reduce lower back pain, extreme precaution should be taken. No pressure should be applied on the legs or the hips. The entire pressure should rest on the arms and the lower back. Do not raise the pelvic region. The technique should be done at a slow pace because any kind of sudden jerks would aggravate the pain and cause additional problems. Discontinue this technique if you experience additional pain in the body. It is recommended to seek advice from a certified yoga teacher.
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