Beginnerbackbend
Bhujangasana
भुजंगासन
Bhujangasana is a gentle backbend that stretches the chest, abdomen, and spine. It strengthens the back muscles and stimulates the abdominal organs.
Anatomy Involved
Benefits
- Stretches the chest, abdomen, and spine
- Strengthens the back muscles
- Stimulates abdominal organs
- Helps relieve stress and fatigue
- Improves posture
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Carpal tunnel syndrome
- Pregnancy
- Headache
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place the hands under the shoulders, elbows close to the body
- 2Press the pubic bone and tops of the feet into the floor
- 3Lift the chest using the back muscles, not pressing through the hands
- 4Roll the shoulders back and draw the shoulder blades together
- 5Keep the elbows slightly bent and close to the sides
- 6Gaze forward and slightly upward — keep the back of the neck long
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep elbows bent, don't lift too high, or do Sphinx pose (forearms on floor).
shoulder injury
Keep elbows closer to body, don't press too much through hands.
neck pain
Keep neck in line with spine, avoid over-arching.
Target Areas
Practice Flow
About this Pose
Bhujangasana is a gentle backbend that stretches the chest, abdomen, and spine. It strengthens the back muscles and stimulates the abdominal organs.
How to Practice
1. Lie prone on the floor with your legs straight and hands under your shoulders, fingers pointing forward.
2. Inhale, press your hands into the floor and lift your chest off the ground.
3. Keep your navel on the floor, draw your shoulders down and back.
4. Keep your elbows close to your body, do not flare them out.
5. Avoid straining your neck, keep your gaze forward.
3 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana
What is Bhujangasana?
Bhujangasana is a gentle backbend that stretches the chest, abdomen, and spine. It strengthens the back muscles and stimulates the abdominal organs.
What are the benefits of Bhujangasana?
Stretches the chest, abdomen, and spine. Strengthens the back muscles. Stimulates abdominal organs. Helps relieve stress and fatigue. Improves posture.
Who should avoid Bhujangasana?
Avoid this pose if you have: Back injury, Carpal tunnel syndrome, Pregnancy, Headache.
How many steps are in Bhujangasana?
Bhujangasana is practiced in 8 steps. Lie prone on the floor with your legs straight and hands under your shoulders, fingers pointing forward.
Is Bhujangasana suitable for beginners?
Yes, Bhujangasana is a beginner-friendly pose suitable for all levels.
What props are needed for Bhujangasana?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Bhujangasana help with?
Bhujangasana is therapeutic for: back pain, posture correction, digestive problems, anxiety, flexibility.
What poses should I do before Bhujangasana?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose), Bharmanasana (Table top pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujangasana with other poses