New Delhi, May 8 (IANS). As World Yoga Day approaches, people are becoming more aware of learning yoga asanas. In such a situation, the Ministry of AYUSH of the Government of India is giving daily information about yogasanas along with the benefits and correct practice. In this series, the Ministry has given information about the correct practice of Bhujangasana.
This asana is very useful for strengthening the waist, back and shoulders, but if done incorrectly, it can also cause back pain. Bhujangasana looks like snake pose. That’s why it is also called cobra pose. In this, the upper part of the body rises, while the lower part remains connected to the ground.
According to the Ministry of AYUSH, many people make small mistakes while doing this asana which can harm the body. If we look at the common mistakes made during Bhujangasana, they include spreading the elbows outwards, raising the shoulders towards the ears, tightening the buttocks too much, bending the waist excessively, spreading the ankles outwards, etc. These mistakes put pressure on the neck, waist and shoulders. There is a risk of injury or aggravation of old problems.
In such a situation, experts give warning and give information about the correct way to do Bhujangasana. To do Bhujangasana, first lie down on your stomach. Keep the legs straight and spread the toes backwards. Place the palms on the ground on either side of the chest. Now while inhaling, slowly raise the chest, neck and head. Focus on the main points of correct posture – keep the neck in line with the spine, gaze forward and chest raised forward and upward, pull the shoulders down and back, away from the ears. During this, keep the elbows towards the body and upwards. At the same time, the palms should be next to the chest and the thighs, knees and feet should be completely connected to the ground.
Keep breathing normal while doing asana. Beginners can stay in the asana for 10-15 seconds. Increase the time gradually. Doing Bhujangasana correctly strengthens the waist, makes the back muscles flexible, improves the digestive system and helps in improving posture. This is especially good for those who have to work sitting for long periods of time.
The Ministry of AYUSH says that the full benefits of yoga can be achieved only with the right technique. However, if there is pain in the waist, neck or wrist, do not do this asana, pregnant women should do it only after consulting the doctor and do not bend the waist too much, practice as per the capacity of the body.
–IANS
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