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Bhujang = serpant, snake

Asana = seat, connection to the earth, posture

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

Benefits

Strengthens the spine
Stretches the chest, lungs, shoulders, abs
Stimulates the abdominal organs

What to Watch Out For

Check with your doctor before doing this pose if you have a back injury (be very careful to keep your abs strong and your pubis pressed to the floor), carpal tunnel syndrome (you can do this on fists, if that’s easier), are prone to headaches (though headaches caused by neck and shoulder tension would likely be relieved by this posture) or are pregnant.

Step by Step

After lowering down through chaturanga, bring your hands just beneath your shoulders, fingers spread wide, palms pressing evenly into the floor.

Exhale and let your torso come down to the floor. Tuck your chin and bring your forehead to the floor.

Inhale and tip your pelvis so your pubic bone presses into the floor.

Exhale and draw your belly button towards your spine so your abdominal muscles contract.

Inhale and use your hands to press your torso up to where it feels challenging but not uncomfortable, keeping your hips on the floor and your chin slightly tucked so the back of your neck stays long and in line with your spine.

Keep breathing deeply as you press the tops of your feet on the floor and draw your elbows and shoulder blades back and towards each other.

Off The Mat

Another wonderful posture to do post-10-hour workday, Bhujangasana counters the forward hunching most of us do at our desks. What other stretches and strengtheners feel good to you after a day at your desk?