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Bhujangasana (with Bolster Support)
भुजंगासन (बोलस्टर सपोर्ट के साथ)
This bolster-supported variation of Bhujangasana provides a gentle, passive backbend where the chest is elevated by resting on the bolster. The support reduces the demand on the back muscles and allows a more sustained opening of the chest and shoulders. It is especially beneficial for those recovering from back conditions, those with limited spinal extension, or as a restorative posture to counteract the effects of prolonged sitting.
Anatomy Involved
Benefits
- Gently opens the chest and shoulders
- Reduces demand on back muscles
- Therapeutic for mild back pain
- Counteracts the effects of prolonged sitting
- Promotes deeper breathing
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Acute back injury or herniated disc
- Pregnancy
- Recent abdominal surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Position the bolster to support the natural curve of the spine
- 2Place the hands under the shoulders, elbows close to the body
- 3Press the pubic bone and tops of the feet into the floor
- 4Lift the chest using the back muscles, not pressing through the hands
- 5Roll the shoulders back and draw the shoulder blades together
- 6Keep the elbows slightly bent and close to the sides
- 7Gaze forward and slightly upward — keep the back of the neck long
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Keep head in line with spine, gaze forward.
wrist injury
Forearms on ground, or use fists.
back pain
Use more bolster support, lift less high.
shoulder injury
Keep elbows bent, close to body, or forearms on ground.
glaucoma
Avoid lifting head too high, keep gaze soft.
Target Areas
Practice Flow
About this Pose
This bolster-supported variation of Bhujangasana provides a gentle, passive backbend where the chest is elevated by resting on the bolster. The support reduces the demand on the back muscles and allows a more sustained opening of the chest and shoulders. It is especially beneficial for those recovering from back conditions, those with limited spinal extension, or as a restorative posture to counteract the effects of prolonged sitting.
How to Practice
1. अपने chest के नीचे horizontally एक bolster रखें, यह सुनिश्चित करते हुए कि यह आपके ribcage को support करता है।
2. अपने forehead को floor पर टिकाकर और hands को अपने shoulders के नीचे, fingers को आगे की ओर pointing करके face down लेट जाएं।
3. अपने glutes और inner thighs को engage करें, उन्हें एक दूसरे की ओर खींचें।
4. सांस लेते हुए, अपने palms को floor में दबाएं और अपने chest को bolster से ऊपर उठाएं, अपने elbows को थोड़ा bent रखें।
5. अपनी गर्दन पर straining से बचने के लिए अपनी gaze को floor की ओर नीचे रखें।
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Practice Bhujangasana (with Bolster Support) as part of these guided sequences
Frequently Asked Questions
Common questions about Bhujangasana (with Bolster Support)
What is Bhujangasana (with Bolster Support)?
This bolster-supported variation of Bhujangasana provides a gentle, passive backbend where the chest is elevated by resting on the bolster. The support reduces the demand on the back muscles and allows a more sustained opening of the chest and shoulders. It is especially beneficial for those recovering from back conditions, those with limited spinal extension, or as a restorative posture to counteract the effects of prolonged sitting.
What are the benefits of Bhujangasana (with Bolster Support)?
Gently opens the chest and shoulders. Reduces demand on back muscles. Therapeutic for mild back pain. Counteracts the effects of prolonged sitting. Promotes deeper breathing.
Who should avoid Bhujangasana (with Bolster Support)?
Avoid this pose if you have: Acute back injury or herniated disc, Pregnancy, Recent abdominal surgery.
How many steps are in Bhujangasana (with Bolster Support)?
Bhujangasana (with Bolster Support) is practiced in 10 steps. अपने chest के नीचे horizontally एक bolster रखें, यह सुनिश्चित करते हुए कि यह आपके ribcage को support करता है।
Is Bhujangasana (with Bolster Support) suitable for beginners?
Yes, Bhujangasana (with Bolster Support) is a beginner-friendly pose suitable for all levels.
What props are needed for Bhujangasana (with Bolster Support)?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What conditions does Bhujangasana (with Bolster Support) help with?
Bhujangasana (with Bolster Support) is therapeutic for: back pain, posture correction, depression, digestive problems, flexibility.
What poses should I do before Bhujangasana (with Bolster Support)?
Prepare with: Bhujangasana, Supta Tadasana, Supported Setu Bandha Sarvangasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
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