Bhujangasana

Understanding Asana and its importance

Bhujanga = “serpent” or “snake”

Asana = posture, be.

Lying flat, face downwards on a sheet with hands placed close to the body on either side. After relaxing all the muscles of the body, concentrate the mind on health. Keeping the feet close together and pressing the knees against the ground, raise the soles upwards to the sky. Place both palms, pressing against the ground, touching the shoulders on both sides. Then raise the head and bend the neck backwards as far as possible. At this time, the trunk and legs should be in close contact with the ground. Gradually raise the chest, supported by the hands on the ground. Bring the head down in the same way as it was raised and restore the body to its former position. This āsana strengthens the backbone.

The Sanskrit word “bhujanga” means “serpent” or “snake.” Bhujanga is itself derived from the Sanskrit root “bhuj,” which means to bend or curve. One who walks by means bhuja (Shoulder).

Sri Shankara Bhagavatpada came to Sringeri looking to establish a Peeta for Saradamba, where on the bank of the Tunga river, he saw an unusual sight.

A cobra spread out its hood over a frog in labour pains, in order to protect the pregnant frog from the scorching sun.

Wonder-stuck with the sanctity of the place, which could infuse love between natural adversaries, the Mahaswamy chose Sringageri to set up a Mutt.

He spent there over 12 years of his precious life of 32 years. This should give us an idea of the esteem the great Sankaracharya had for this holy spot.

Sringeri also finds mention in Srimad Ramayana and Upanishads as the abode of the great sage, Rishyasringa, after whom it is thus named.

He wrote the Sharada Bhujangam is in praise of Sringeri
Sarada Devi

The Siva Bhujangam is a beautiful stotra composed by Sri Sankaracharya to praise of Siva. The stotra extols the
greatness of Parameswara and His leela.

Another famous in this series is Sri Subrahmanya Bhujangam.
He composed this at Tiruchendur Temple.

Benefits

Relaxing the stiffness and tension in the upper body
Opens up the chest for deeper breaths

Caution

Improper posture: attempting the asana with excess lordosis will stain the spine.

Anatomy

Primary Anterior muscles working in Asana

Pectoralis major
Pectoralis minor
Serratus anterior (to stabilize the scapula when arm elevation against gravity)
Sternocleidomastoids

Active posterior muscles

Movers for raised hands:

Deltoids (especially anterior and middle fibers)

Trapezius (upper fibers for scapular elevation)

Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)

Levator scapulae (assists in lifting the scapula)

Movers for back bend :

Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.

Multifidus: Deep spinal stabilizer, helps control segmental extension.

Quadratus Lumborum: Supports lumbar extension

Physiology

Back and Shoulder Synergy

Promotes postural integrity and upper-body strength.

Helps desk jobbers, restore upper spine health.

Thoracic Cavity

Muscles of the thoracic cavity—especially the intercostal muscles, diaphragm, and accessory muscles of respiration—are gently stretched and engaged.

Pulmonary capacity

Opening the chest improves pulmonary ventilation, enhances oxygen intake, and promotes better posture and lung capacity over time. This action facilitates greater lung expansion, creating space for high-volume inhalations.

Rib cage

The rib cage expands upward and outward, increasing the anterior-posterior and lateral dimensions of the thoracic cavity.

Diagnosis

What could stop me???

Notice

Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.

Muscles

Without strong posterior muscles, a backbend could endanger the ligaments, joints of the back.
If the anterior muscles are not toned properly, the stretch in the front of the trunk is restricted.

Joints and Body Structure

Arthritis in the joints or slipped discs in the back can aggravate the back pain, so train slowly and consistently.
Too much lordosis will strain the lumbar vertebrae.
In case of cervical spondylitis, neck bend should be done with care.
When raising the hands, beware of the shoulder joint impingement

Fascia

Unlike muscle and joint injuries, fascia adhesions tend to feel better with movement and also respond well to heat therapy, which helps bring back the tissue’s elasticity.
For some people, adhesions can worsen over time, causing the fascia to compress and contort the muscles it surrounds. This can result in hard, tender knots in the muscles, called trigger points

Posture

While in standing posture, leaning the legs too forward will take the spine into extreme lordosis.

Yogic Managment

The human being is not merely a combination of body and mind; it transcends these limited confines. We consider the health of an individual across all dimensions of existence. Rather than merely treating the symptoms of a condition, a holistic approach, as outlined in our ancient texts of Ayurveda and Yoga, targets the root cause and establishes a robust foundation.

Annamaya Kosha

Preliminary care

Sharira

Annamaya Kosha Physical Plane

Contra indications

Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice.

Take support and train yourself slowly and consistently

Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.

Rest

Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.

Hydro therapy

Cold water best works for inflammations. Hot water helps for pain relief.

Notice

Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.

Yoga Asana - stiram sukam asanam

Yoga Asana Cues

Standing With Hands raised up

1.	Feet:	parallel and grounded
	Toes:	big toes together
	Knees:	pulled up
2.	Hips:	internal rotation, pushed forward
3.	Chest:	broad and lifted upwards
	Neck:	lengthened backwards
4.	Head:	aligned to shoulders
5.	Shoulders:	strong, away from ears, scapula together
6.	Arms:	lengthened from armpits, away from ears, parallel
	Palms:	facing each other, fingers active
7.	Spine:	lifted from base, in a backbend, active back and front body
8.	Muscles:	quadriceps, gluteus, hip flexors, pelvic floor, psoas, core
	Navel:	pulled in and up to support the back
9.	Gaze:	up
	Breath:	inhale deep for backbend