Bhujangasana (with hands on chair)
भुजंगासन (संस्थित)
Target Muscles
About
Bhujangasana, or cobra pose, is a gentle backbend that strengthens the back muscles and opens the chest. Using a chair provides support and reduces the intensity of the backbend, making it accessible for beginners. It improves spinal flexibility and posture.
Benefits (5)
- + Strengthens back muscles
- + Opens the chest and shoulders
- + Improves spinal flexibility
- + Stimulates abdominal organs
- + Reduces fatigue and stress
Avoid If (4)
- - Back pain
- - Carpal tunnel syndrome
- - Pregnancy
- - Headache
Step-by-Step Instructions
1. Lie prone on the floor with your legs extended and feet hip-width apart.
2. Place a chair in front of you, positioning the seat so that your hands can comfortably reach it.
3. Place your hands on the chair seat, shoulder-width apart. Keep your elbows slightly bent.
4. Inhale and gently lift your chest off the floor, using the chair for support and leverage.
5. Roll your shoulders back and down, opening your chest and drawing your shoulder blades together.
6. Lengthen your neck, keeping your gaze forward or slightly upward.
7. Maintain a slight bend in your elbows to avoid locking them.
8. Engage your abdominal muscles by drawing your navel in towards your spine to protect your lower back.
9. Hold the pose for 20-30 seconds, breathing deeply and evenly.
10. Exhale and slowly lower your chest back down to the floor, returning to the starting position.
निर्देश (Hindi)
1. पेट के बल ज़मीन पर लेटें।
2. एक कुर्सी को अपने सिर के सामने रखें।
3. अपने हाथों को कुर्सी की सीट पर कंधों की चौड़ाई से अलग रखें।
4. सांस लें, अपनी छाती को ज़मीन से ऊपर उठाएं।
5. अपने कंधों को पीछे और नीचे रोल करें।
6. अपनी गर्दन को लंबा रखें।
7. अपनी कोहनियों को थोड़ा मुड़ा हुआ रखें।
8. अपनी नाभि को ज़मीन की ओर खींचें।
9. 20-30 सेकंड के लिए आसन में रहें। सांस लेते रहें।
10. सांस छोड़ते हुए, धीरे-धीरे आसन से बाहर आएं।