Beginnerbackbend
Bhujangasana Variation Arms Extended
भुजंगासन भिन्नता हस्त विस्तारित
Bhujangasana Variation Arms Extended is a gentle backbend that strengthens the spine and opens the chest. It improves posture and relieves stress.
Anatomy Involved
Benefits
- Strengthens the spine
- Opens the chest and shoulders
- Improves posture
- Relieves stress
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Pregnancy
- Back injuries
- Carpal tunnel syndrome
- 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bhujangasana Variation Arms Extended is a gentle backbend that strengthens the spine and opens the chest. It improves posture and relieves stress.
How to Practice
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.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana Variation Arms Extended
What is Bhujangasana Variation Arms Extended?
Bhujangasana Variation Arms Extended is a gentle backbend that strengthens the spine and opens the chest. It improves posture and relieves stress.
What are the benefits of Bhujangasana Variation Arms Extended?
Strengthens the spine. Opens the chest and shoulders. Improves posture. Relieves stress. Stimulates abdominal organs.
Who should avoid Bhujangasana Variation Arms Extended?
Avoid this pose if you have: Pregnancy, Back injuries, Carpal tunnel syndrome, Headache.
How many steps are in Bhujangasana Variation Arms Extended?
Bhujangasana Variation Arms Extended is practiced in 10 steps. Lie prone with your legs straight and close together.
Is Bhujangasana Variation Arms Extended suitable for beginners?
Yes, Bhujangasana Variation Arms Extended is a beginner-friendly pose suitable for all levels.
What props are needed for Bhujangasana Variation Arms Extended?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Bhujangasana Variation Arms Extended?
Prepare with: Bhujangasana, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujangasana Variation Arms Extended with other poses