About Bhujangasana

Bhujangasana strengthens back extensor muscles while expanding heart and lungs.

How to Perform Bhujangasana

1. Lie face down with legs straight, tops of feet pressing into mat.
2. Place hands under shoulders, elbows hugged to ribs.
3. Inhale, gently lift head, chest, and upper belly using back muscles.
4. Keep shoulders down away from ears for 3-5 breaths; exhale lower down.

Key Benefits

• Strengthens spinal column and posterior chain.
• Stretches chest, lungs, and abdomen.
• Stimulates abdominal organs and relieves fatigue.

Breathing Guidance

Inhale to lift chest; breathe steadily without holding breath.

Precautions & Safety

Avoid in pregnancy or acute lower back conditions.

Tips for Beginners

Focus on lengthening forward and up rather than pushing high with hands.