Write the procedure and contraindication of Bhujangasana.
Answers
The process of Bhujangasana is:
•Lying on the stomach with face down , prepare the body with deep breathing and relax the spine.
•Place the palms of both arms close to your upper abdomen on the floor.
•The position of the arms and elbows should be aligned and close to your body as this gives the strength to raise the body.
•With feet stretched behind and keeping the toes together tighten the legs and lower back as you Breathe.
•Putting force on the palms inhale and stretch the face, chest , shoulders , arms, elbows and upper abdomen and take the body backwards straightening the arms.
•As you get comfortable with the arms stretched try and raise the neck backwards and gaze upwards. Stay in this position with slow rhythmic breathing.
•In this position the entire body is tightened and focus on the lower back and lower abdomen .The body is balancing on the lower pelvic region and the thighs.
•Ensure not to put all the body weight on the wrists and elbows, as this can bring discomfort thus not allowing the body to balance longer. The weight should be spread from the wrists to the shoulders and some part to the lower back. This surely requires some practice.
•As you exhale bring the upper body backwards and neck upwards. Focus on the stretch and remain here as long as the body can take it.
•The longer you hold the body in this pose the stronger will be the back and spine.
•Ensure the ears are away from the shoulders as you look up thus making sure the shoulders are strong and straight and not curved in.
•With practice one should learn to keep both the legs close to each other and tighten the buttock muscles. By keeping the feet apart the shape of the body will cause more injury to the lower back.
•While trying to release the pose ensure first the elbows are bent, slowly bringing the lower back, chest, neck and face to the floor. Then release the entire pose and relax the spine by deep breathing. Focus on feeling the spine contract with every exhalation.
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The few don'ts or contraindications that come under Cobra Pose (Bhujangasana) are:
•Those with severe back problems relating to the spine should clearly avoid this yoga pose.
•Someone having neck problems relating to spondylitis too should clearly avoid this yoga pose.
•Someone suffering from stomach disorders like ulcers should ensure proper guidance while doing this yoga pose or avoid this yoga pose if discomfort is seen or felt.
•Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen and can also cause injury if the position of the arms is not correct while in this pose.
•Someone suffering from severe asthma should avoid this pose and work on breathing techniques through pranayama before attempting Cobra Pose.
Those with severe back problems relating to the spine should clearly avoid this yoga pose.
Someone having neck problems relating to spondylitis too should clearly avoid this yoga pose.
Someone suffering from stomach disorders like ulcers should ensure proper guidance while doing this yoga pose or avoid this yoga pose if discomfort is seen or felt.
Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen and can also cause injury if the position of the arms is not correct while in this pose.
Someone suffering from severe asthma should avoid this pose and work on breathing techniques through pranayama before attempting Cobra Pose.
Thus with the guidance of a good yoga teacher and a qualified experienced yoga expert the above situations can be analysed and worked at with precautions.
hope it helps u!!!!!
