Bhujangasana Variation One Leg Lifted
भुजंगासन भिन्नता एक पाद उत्थापित
This variation of Bhujangasana strengthens the back muscles while improving balance and coordination. Lifting one leg adds an extra challenge to the pose, enhancing the backbend and engaging the glutes.
Anatomy Involved
Benefits
- Strengthens back muscles
- Improves balance
- Tones glutes and hamstrings
- Stimulates abdominal organs
- Opens the chest and shoulders
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back pain
- Pregnancy
- Carpal tunnel syndrome
- Recent abdominal surgery
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
This variation of Bhujangasana strengthens the back muscles while improving balance and coordination. Lifting one leg adds an extra challenge to the pose, enhancing the backbend and engaging the glutes.
How to Practice
1. Lie prone with your legs straight and feet pointed back.
2. Place your hands under your shoulders, fingers spread wide.
3. Inhale, press your hands into the floor and lift your chest off the floor.
4. Keep a slight bend in your elbows.
5. Gently lift one leg straight up, keeping the leg engaged.
7 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana Variation One Leg Lifted
What is Bhujangasana Variation One Leg Lifted?
This variation of Bhujangasana strengthens the back muscles while improving balance and coordination. Lifting one leg adds an extra challenge to the pose, enhancing the backbend and engaging the glutes.
What are the benefits of Bhujangasana Variation One Leg Lifted?
Strengthens back muscles. Improves balance. Tones glutes and hamstrings. Stimulates abdominal organs. Opens the chest and shoulders.
Who should avoid Bhujangasana Variation One Leg Lifted?
Avoid this pose if you have: Severe back pain, Pregnancy, Carpal tunnel syndrome, Recent abdominal surgery.
How many steps are in Bhujangasana Variation One Leg Lifted?
Bhujangasana Variation One Leg Lifted is practiced in 12 steps. Lie prone with your legs straight and feet pointed back.
Is Bhujangasana Variation One Leg Lifted suitable for beginners?
Bhujangasana Variation One Leg Lifted is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Bhujangasana Variation One Leg Lifted?
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 One Leg Lifted with other poses