Health Benefits of Bhujangasana and How To Do It

A healthy body helps you stay active the whole day. Following a healthy diet, exercise, and lifestyle are vital to maintain a healthy body.
 

Exercise routines can help shape your body. However, yoga practice can improve your overall body health. Stress and depression can also be alleviated with yoga without spending a dime.

As yoga continues to gain the world's attention, consider practising it instead of hard workouts. As a part of covering the benefits of yoga, we bring you the effective yoga pose, Bhujangasana.
 

Read on further to explore the health benefits of bhujangasana and how to do it.

What is Bhujangasana?

Bhujangasana is a Sanskrit word, that means ‘snake pose’. The posture resembles a snake stretching its hood. It is an old asana dating back to the 17th Century. The Sanskrit book on yoga, “Gheranda Samhita” categorizes it as Hatha yoga. Bhujangasana is also a part of the Surya Namaskar in yoga.

What are the Benefits of Bhujangasana?

The snake pose offers both physical and mental benefits to yoga practitioners.

Physical Benefits of Bhujangasana
 

1. Tones belly fat

   Reducing fat in the abdomen region is a challenging part of exercise. Bhujangasana helps the abdomen stretch and elongate. Additionally, it reduces belly fat by helping you burn extra calories.
    

2. An excellent remedy for lower back pain

   The contraction of the spine by sitting for long hours leads to back pain. However, an extensive stretch of the spine from the ground up with a yoga pose like Bhujangasana strengthens it. It is a great tool to reduce everyday back pain. Individuals of all ages can practise it for pain relief.
    

3. Increases the arm power

   As yoga is done with the strength of hands, it toughens your shoulders, biceps, and triceps.
    

4. Increased flexibility

   The snake pose stretches every part of the body, leading to increased flexibility.
    

5. Relieves sciatic nerve pain

   Bhujangasana eases sciatic pain for middle-aged persons. It reduces the muscle tension in the affected leg by stretching.
    

6. Reduces the effects of asthma

   The snake pose clears the breathing pipe when you take deep breaths. It increases your lung capacity, alleviating respiratory problems or asthma’s effects.
    

7. Benefits multiple areas of your body

   The abdomen, spine, buttocks, arms, and chest are the main areas benefiting from this yoga pose. Any discomfort in these body parts gets relief.
    

Mental Benefits of Bhujangasana

One thing that separates yoga from any other form of exercise is mental peace. Yoga increases the happy hormones in your body and balances the state of mind.
 

1. Refreshing yoga

   Bhujangasana can be practised after a long day of stress. By doing so, the body replenishes the energy lost. Additionally, it increases the blood circulation throughout the body. This helps the body cells get abundant oxygen and nutrient supply.
    

2. Managing headaches and anxiety

   Today, stress and anxiety are everywhere. It leads to fatigue, headache, and depression. Yoga practitioners prescribe yoga as a stress reliever as an alternative to medicines.
    

3. Mood enhancer

   Bhujangasana is a mood elevator that reduces stress. It has a significant impact on your emotional well-being.
    

Other Benefits of Bhujangasana
 

• Therapy for all menstrual problems
• Improves digestion and boosts metabolism  
• Relieves constipation and flatulence
• Maintenance of a fit and erect posture
• Boosts self-confidence
• Increases alertness and brain power

Bhujangasana Procedure - How It’s Done

Yoga experts suggest a common set of steps for Bhujangasana. Nevertheless, to avoid the risk of muscle sprain, consult a yoga instructor before practising.
 

1. Lie down facing the ground with your toes stretched out.
2. Bring your hands near the chest area. Let your palms touch the ground.
3. Contract your elbows facing each other.
4. Try not to widen your legs for comfort at this stage.
5. Now, slowly raise your body with the support of your hands.
6. While raising, inhale to the count of 1 to 3.
7. Hold your breath for six counts, staying in the same position.
8. Exhale, counting from 1 to 3, leaning backwards to the original pose.
9. Try doing a set of 3 reps in initial sessions and increase each day.

 Points to note:
 

• Breathing is vital during the Bhujangasana procedure. So, practice breathing techniques in your leisure time.
  
  
• Overstretching may damage your internal organs. Hence, increase your stretching density by consistent practice.

How Often Can Bhujangasana Steps Be Practiced?

Bhujangasana steps can be practiced every day during the morning or evening. 10-15 minutes of Bhujangasana can enhance your overall health.
 

As yoga involves stretches, it is best to do it on an empty stomach for better results.

Materials Needed For The Bhujangasana Procedure

Wearing comfortable and stretchy clothes is a mandatory requisite of practicing Bhujangasana. Also, consider getting a yoga mat to support your body. Playing meditation music helps you avoid distractions from yoga.

Who Should Avoid The Bhujangasana Procedure?

The following is a list of Bhujangasana precautions:
 

• Individuals who suffer from Carpal Tunnel Syndrome (numbness or pain in the hand) should not try Bhujangasana.
• Any injury in the hand, abdomen, and shoulders can be aggravated by the snake pose.
• Individuals who are recovering from surgeries must avoid this yoga pose.
• Stretching the abdomen causes ill effects on the fetus. Thus, pregnant women must avoid doing yoga.
• Hernia patients must restrict themselves from trying cobra pose.
• Patients with severe neck or spinal pain must avoid strenuous yoga.
   

Yoga poses can be rewarding for your body pain. Bhujagasana's steps and benefits contribute to reduced mental stress too. Spending your valuable time taking care of your body is essential.

Conclusion

Yoga has been a common practice in India since ancient times. Among them, Bhujangasana is a well-known pose with multiple benefits. The Bhujangasana procedure soothes the pain in the back, shoulder, and arms. Further, it reduces the stress in the body and improves blood circulation. It strengthens the muscles and joints of middle-aged persons. For women, it regularises menstrual blood flow and frequency.
 

However, consider the precautions of Bhujangasana before practicing. Consulting a yoga instructor before starting your yoga sessions is advisable.