Discover the serpentine elegance of Shashank Bhujangasana, a yoga posture that gracefully combines strength and flexibility. This asana, akin to a striking cobra, embodies the harmonious union of breath and movement, offering practitioners a transformative experience on the mat. Explore the art of balance and poise in this profound yoga pose.
Steps to Perform Shashank Bhujangasana:
- Begin in the Marjari-asana position, with palms flat on the floor beneath the shoulders, about half a meter apart.
- Transition into Shashankasana by stretching the arms forward, in line with the shoulders.
- Maintaining the hand position, slowly slide the chest forward just above the floor, resembling the movement of a snake.
- Gradually move the chest upward, straightening the arms, and lower the pelvis to the floor.
- Aim to have the nose and chest gently touch the surface, without straining.
- Bring the hips as close to the floor as possible while keeping the arms straight.
- In the final position, the arms should be straight, the back arched, and the head raised, similar to Bhujangasana. The navel should not touch the floor.
- Hold the position briefly while retaining the breath.
- Slowly raise the buttocks and move backward, keeping the arms straight, returning to Shashankasana.
- Complete one round without reversing the previous movement.
- Relax the body briefly before starting the next round.
Breathing Technique:
- Inhale during the forward movement.
- Hold your breath briefly in the final position.
- Exhale while returning to Shashankasana.
Awareness:
- Physical awareness should be on synchronizing movements with the breath.
- Spiritual awareness should focus on Swadhisthana Chakra.
Sequence:
- This asana can be practiced directly after Shashankasana and followed by Tadasana.
Benefits of Shashank Bhujangasana:
- Provides similar benefits to Bhujangasana and Shashankasana.
- Tones female reproductive organs and alleviates menstrual disorders.
- Excellent post-natal asana, strengthening the abdominal and pelvic region.
- Tones and improves the functioning of the liver, kidneys, and other visceral organs.
- Relieves back pain and general spine stiffness by stimulating and balancing spinal nerves.
Practice Notes:
- Maintain consistent hand positioning throughout the entire practice.
Note:
Shashank Bhujangasana is a yoga posture that delicately combines backward and forward spine flexion, offering numerous physical and spiritual benefits to practitioners.
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