How to do Bhujangasana
- Lie on your front with the legs together and the tops of the feet on the mat.
- Place the palms under the shoulders with the elbows close to the body.
- Press the pubic bone and feet into the floor.
- On an inhale, lift the head and chest, using the back muscles first and the hands only for support.
- Keep the elbows slightly bent and the shoulders away from the ears; hold for 3 to 5 breaths.
Coming out of the pose
- Exhale and lower the chest and forehead to the mat.
- Rest with the head turned to one side, or move into Balasana.
Alignment cues
- Lift from the upper back, not by pushing into the lower back.
- Elbows hug in and stay a little bent.
- Shoulder blades draw down the back.
- Legs stay active and close together.
Beginner version and props
- Lift only a little, with the forearms on the floor, as in Sphinx Pose.
- Keep the legs hip-width apart if the lower back feels tight.
Benefits
- Strengthens the muscles along the spine.
- Opens the chest and the front of the shoulders.
- Helps counter long hours of sitting and slouching.
Who should take care
- Avoid during pregnancy and after recent abdominal surgery.
- With a back injury, lift only as far as is comfortable or practise Sphinx instead.
- Take care with wrist problems; keep the weight light in the hands.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Straightening the arms fully and crunching the lower back.
- Lifting the shoulders up toward the ears.
- Throwing the head back.
In a sequence
After it: Balasana (Child's Pose)
Read more: Surya Namaskar: The 12 Steps of Sun Salutation
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.