Lying Yoga Positions (BHUJANGASANA, ŚALABHĀSANA)

BHUJANGASANA 

(Cobra Posture)

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Lie prone, keeping the legs close to each other with soles facing upwards, hands sidewards with palms on the ground and chin touching the ground.

2. With the hands bent at elbows, keep the palms near the chest at the level of the last rib.

3. Raise the head and the upper portion of the trunk slowly upwards till the naval just touches the ground. Do not give any pressure on the hands.

4. Keep the body below the naval straight, in touch with the ground.

5. Maintain this position for one minute.

6. Return to the original position slowly.

C) Portions Involved: Neck, Chest, Abdomen, Back and Waist.

D) Effects:

1. Neck muscles are stretched and Thyroid gland is stimulated.

2. Muscles of the chest and Abdomen are slowly stretched.

3. All the Vertebrae and concerned muscles are stretched and relaxed.

4. Neuro-Vascular functions of the Spine are improved.

E) Benefits:

1. Beneficial in Cervical Spondylosis.

2. Abdominal fat is reduced.

3. Digestion is improved.

4. Flatulence and Constipation are removed.

5. Spine is toned up and activated.

6. Backache is relieved.

ŚALABHĀSANA 

(Locust Posture)

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Lie prone, keeping the legs close to each other with soles facing upwards, hands side- wards with palms on the ground and chin touching the ground.

2. Form fists of both the hands with the thumbs inside and place them slowly under lowermost abdominal region. 

3. Without bending the knees, raise both legs upward as high as possible.

4. Maintain this position for one minute.

5. Return to the original position slowly.

C) Portions Involved: Abdomen, waist and legs.

D) Effect:

1. Muscles of the Abdominal region and waist are stretched.

2. The Pelvic Organs are stimulated.

3. Kidneys and Urinary Bladder are toned up.

4. Lumber Plexus of Nerves is stimulated.

5. The Lung-ventilation capacity is improved.

E) Benefits:

1. Digestion and Excretion are improved.

2. Abdominal fat and Body weight are reduced.

3. Constipation and Intestinal gases are relieved.

4. Urinary disorders are relieved.

5. Menstrual disorders in Women are corrected.

6. Beneficial in Lumbago and Sciatica.

Similar Topics:

• Sitting Yoga Positions (PADMASANA, MATASYASANA, PASCHIMOTTANASANA, MAHA MUDRA)
• Inverted Yoga Positions (VIPARITAKARANI MUDRA, HALĀSANA, SARVĀNGĀSANA, ŠIRŞĀSANA)
• Standing Yoga Positions (Padahastasana, Ardhachakrasana, Ardhakati Chakrasana, Parivrtta Trikonasana)