Gujarat State Yog Board

Floor Asanas

Laying on the stomach

Bhujangasana The crocodile posture

Bhujanga means snake or cobra. In this āsana, the body is raised like the hood of the snake, hence the name.

Sthiti: Prone posture or Makarāsana

How to perform

Lie down on your stomach, rest your head on your hands and relax the body.

Now join your legs and stretch your arms.

Keep the forehead on the ground.

Now place your hands just beside the body; keep palms and elbows on the ground.

As you inhale slowly, lift the head and chest up to the navel region without changing the position of hands.

Stay there comfortably

This is called Sarala Bhujangasana.

Now come back and place your forehead on the ground.

Keep your palms besides the chest and raise your elbows where they are.

Inhale, slowly lift the head and chest up to the navel region.

Keep the elbows parallel and maintain the posture for 10-30 seconds with normal breathing.

This is Bhujangasana.

Benefits

This āsana relieves stress, reduces abdominal fat and relieves constipation.

Helps to relieve backache and bronchial problems.

Precautions while performing

Those who have undergone abdominal surgery should avoid this asana for 2-3 months.

Those who suffer from hernia, ulcers should not practice this asana.

Gujarat State Yog Board,
Fourth Floor, Block No. 3,
Karmayogi Bhavan, Gandhinagar

079 - 23258342/43