Bhujangasana Variation Hands Off Floor
भुजंगासन भिन्नता हस्त भूमितः उत्थापित
Bhujangasana Variation Hands Off Floor strengthens the back muscles and improves posture while challenging balance and core stability. This variation increases the backbend by requiring greater reliance on back strength.
Anatomy Involved
Benefits
- Strengthens the back muscles
- Improves posture
- Stimulates abdominal organs
- Opens the chest and shoulders
- Relieves stress
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Neck injury
- Pregnancy
- 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 Hands Off Floor strengthens the back muscles and improves posture while challenging balance and core stability. This variation increases the backbend by requiring greater reliance on back strength.
How to Practice
1. Lie prone on your stomach with legs straight and together, forehead resting on the floor.
2. Place your hands under your shoulders, fingers pointing forward.
3. Inhale, and as you exhale, lift your chest and head off the floor.
4. Keep your elbows slightly bent.
5. Now, slowly lift your hands off the floor, using the strength of your back.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Bhujangasana Variation Hands Off Floor
What is Bhujangasana Variation Hands Off Floor?
Bhujangasana Variation Hands Off Floor strengthens the back muscles and improves posture while challenging balance and core stability. This variation increases the backbend by requiring greater reliance on back strength.
What are the benefits of Bhujangasana Variation Hands Off Floor?
Strengthens the back muscles. Improves posture. Stimulates abdominal organs. Opens the chest and shoulders. Relieves stress. Improves balance.
Who should avoid Bhujangasana Variation Hands Off Floor?
Avoid this pose if you have: Back injury, Neck injury, Pregnancy, Carpal tunnel syndrome, Headache.
How many steps are in Bhujangasana Variation Hands Off Floor?
Bhujangasana Variation Hands Off Floor is practiced in 10 steps. Lie prone on your stomach with legs straight and together, forehead resting on the floor.
Is Bhujangasana Variation Hands Off Floor suitable for beginners?
Bhujangasana Variation Hands Off Floor is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Bhujangasana Variation Hands Off Floor?
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 Hands Off Floor with other poses