Bhujangasana Variation Arms Extended
भुजंगासन भिन्नता हस्त विस्तारित
Target Muscles
About
Bhujangasana Variation Arms Extended is a gentle backbend that strengthens the spine and opens the chest. It improves posture and relieves stress.
Benefits (5)
- + Strengthens the spine
- + Opens the chest and shoulders
- + Improves posture
- + Relieves stress
- + Stimulates abdominal organs
Avoid If (4)
- - Pregnancy
- - Back injuries
- - Carpal tunnel syndrome
- - Headache
Step-by-Step Instructions
1. Lie prone with your legs straight and close together.
2. Place your hands on the floor in front of your shoulders, fingers spread wide.
3. Inhale, straightening your arms and lifting your head, chest, and abdomen off the floor.
4. Draw your shoulders back and open your chest.
5. Keep your neck relaxed, avoiding overextending your head back.
6. Focus on your breath, allowing it to flow naturally.
7. Engage your lower back muscles, but avoid overstraining.
8. Hold the pose for 20-30 seconds.
9. Exhale, slowly lower your body back to the floor.
10. Rest in Makarasana.
निर्देश (Hindi)
1. Pet ke bal let jao, pairon ko seedha aur kareeb rakho.
2. Apne haathon ko kandhon ke aage zameen par rakho, ungliyon ko phailaakar.
3. Inhale karte hue, apne haathon ko seedha karte hue, apne sir, chest aur pet ko zameen se uthao.
4. Apne kandhon ko peeche ki taraf kheecho aur apni chest ko kholo.
5. Apni gardan ko aaram se rakho, sir ko bahut peeche na jhukao.
6. Apni saanson par dhyaan do, saans andar aur bahar aane do.
7. Apne lower back ko engage rakho, lekin zyada na kheecho.
8. 20-30 seconds ke liye is sthiti mein bane raho.
9. Exhale karte hue, dheere-dheere apne sharir ko vapas zameen par lao.
10. Makarasana mein aaram karo.