Bhujangasana II
भुजंगासन II
Bhujangasana II is an intermediate backbend that strengthens the spine and opens the chest. It emphasizes spinal extension and active engagement of the back muscles, rather than relying solely on arm strength.
Anatomy Involved
Benefits
- Strengthens the spine and back muscles
- Stretches the chest and abdomen
- Firms the buttocks
- Stimulates abdominal organs, improving digestion
- Helps relieve mild backache
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Pregnancy
- Recent abdominal surgery
- Severe back injury (e.g., slipped disc)
- Carpal tunnel syndrome
- Headache
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Lift only slightly, keeping hands further forward and using minimal arm support.
Target Areas
Practice Flow
About this Pose
Bhujangasana II is an intermediate backbend that strengthens the spine and opens the chest. It emphasizes spinal extension and active engagement of the back muscles, rather than relying solely on arm strength.
How to Practice
1. Lie prone on the floor, legs together, toes pointed back.
2. Place your palms further back and wider than the shoulders, not directly beside the chest, with fingers pointing forward and elbows close to the body.
3. Inhale, and without pushing with your hands, lift your chest and head off the floor, keeping the navel grounded.
4. Lengthen your spine and continue to lift gradually, using the hands primarily for balance and support, not for pushing up excessively.
5. Draw your shoulders away from your ears and broaden your collarbones, lifting the sternum.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana II
What is Bhujangasana II?
Bhujangasana II is an intermediate backbend that strengthens the spine and opens the chest. It emphasizes spinal extension and active engagement of the back muscles, rather than relying solely on arm strength.
What are the benefits of Bhujangasana II?
Strengthens the spine and back muscles. Stretches the chest and abdomen. Firms the buttocks. Stimulates abdominal organs, improving digestion. Helps relieve mild backache. Improves posture.
Who should avoid Bhujangasana II?
Avoid this pose if you have: Pregnancy, Recent abdominal surgery, Severe back injury (e.g., slipped disc), Carpal tunnel syndrome, Headache.
How many steps are in Bhujangasana II?
Bhujangasana II is practiced in 10 steps. Lie prone on the floor, legs together, toes pointed back.
Is Bhujangasana II suitable for beginners?
Bhujangasana II is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Bhujangasana II help with?
Bhujangasana II is therapeutic for: posture correction, flexibility, strength, digestive problems.
What poses should I do before Bhujangasana II?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujangasana II with other poses