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Wednesday, February 5, 2014

Back ache? Health Book- Day 37

Recap- Yesterday was Dhanuraasan (The bow pose). Read the full post here- http://bit.ly/1gOoAiG
Today is a simpler one, named Bhujangaasan or the Cobra Pose. This is a back bend that stretches muscles on the front of the torso and strengthens your arms and shoulders. This is also a part of the sun salutation (Surya Namaskaar) sequence.

Step 1- Lie face down on the floor on yoga mat with your palms flat, placed beneath your shoulders. The tops of your feet should be flat on the floor.
Step 2- Spread your hands on the floor under your shoulders and brush your elbows against your rib cage. Close your eyes and inhale slowly. Feel the stability in your pelvis, thighs and tops of your feet.  Exhale gradually before opening your eyes.
Step 3- As you inhale, steadily straighten your arms and lift your chest from the floor. Do not fully straighten them as if may feel uncomfortable. Extend through and deepen your stretch to create an even arc in your back.
Step 4- Push your upper body off the floor and straighten your arms as much as is comfortable while keeping your hips, legs and feet planted on the mat. Tilt your chin upward and lift your chest toward the ceiling. Press your tailbone towards your pubis and lift your pubis toward your navel, narrowing your hips. Keep your shoulders broad, but relaxed, with the blades low on your back.
The amazing benefits of this aasana- 
  • Stretches muscles in the shoulders, chest and abdominal cavity.
  • Reduces stiffness of the lower back, Strengthens the spine
  • Strengthens the arms and shoulders, increases flexibility
  • Improves menstrual irregularities
  • Firms and tones the buttocks
  • Invigorates the heart
  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  • Improves digestion


  1. Nice Tips...Thanks for sharing !!

    1. Pleasure is mine Veena! Thanks for stopping by.


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