Seated Cobra Pose Variation
भुजंगासन (उपविष्ट)
Target Muscles
About
This seated variation of Bhujangasana gently strengthens the back muscles and opens the chest. It improves posture and promotes deeper breathing.
Benefits (5)
- + Strengthens the back muscles
- + Opens the chest and shoulders
- + Improves posture
- + Stimulates abdominal organs
- + Relieves stress and fatigue
Avoid If (3)
- - Lower back pain (if aggravated by backbends)
- - Carpal tunnel syndrome
- - Pregnancy (avoid deep backbends)
Step-by-Step Instructions
1. Begin in Dandasana, seated with legs extended forward and spine erect.
2. Place your hands on the floor beside your hips, fingers pointing forward, slightly behind your hips for support.
3. On an inhale, press down through your hands and lift your chest upward, initiating a gentle backbend.
4. Draw your shoulder blades together down your back, opening across the chest.
5. Keep a slight bend in your elbows to prevent locking.
6. Lengthen the back of your neck, gazing slightly upward but avoiding straining.
7. Inhale deeply, lifting a little higher, and exhale maintaining the opening in your chest.
8. Hold the pose for 20-30 seconds, breathing smoothly and evenly.
9. To release, exhale and gently lower your chest back down to the starting position in Dandasana.
निर्देश (Hindi)
1. दंडासन में बैठें।
2. अपने हाथों को अपने कंधों के नीचे फर्श पर रखें।
3. उंगलियों को आगे की ओर रखें।
4. श्वास लेते हुए छाती को ऊपर उठाएं।
5. कंधों को पीछे की ओर घुमाएं और गर्दन को लंबा करें।
6. सुनिश्चित करें कि आपकी कोहनी थोड़ा मुड़ी हुई हैं।
7. श्वास लें और छोड़ें, अपनी सांस पर ध्यान केंद्रित करें।
8. इस आसन में 20-30 सेकंड तक रहें।
9. सांस छोड़ते हुए धीरे-धीरे वापस दंडासन में आ जाएं।