Bhujangasana II
भुजंगासन II
Target Muscles
Benefits (6)
- + 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
Avoid If (5)
- - Pregnancy
- - Recent abdominal surgery
- - Severe back injury (e.g., slipped disc)
- - Carpal tunnel syndrome
- - Headache
About
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.
Step-by-Step Instructions
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.
6. Press your feet firmly into the floor, keep your thighs active, and lift the kneecaps.
7. Draw the tailbone towards the pubic bone to lengthen the lower back and extend the abdomen.
8. Maintain an upward gaze without straining the neck, keeping the back of the neck long.
9. Hold for a few breaths, deepening the lift from the upper back.
10. Exhale, and slowly lower yourself back down with control, first the abdomen, then the chest, and finally the head.