New Delhi, May 8: As International Yoga Day approaches, many are becoming increasingly aware of the benefits of yoga. The Indian government’s Ministry of AYUSH is actively sharing information about various yoga postures, their advantages, and the correct methods of practice. Recently, the ministry provided guidance on the proper execution of Bhujangasana.
This pose, which resembles a snake, is highly effective for strengthening the back, waist, and shoulders. However, if performed incorrectly, it can lead to back pain. Bhujangasana, also known as Cobra Pose, involves lifting the upper body while keeping the lower body grounded.
According to the Ministry of AYUSH, many practitioners make minor mistakes during this pose that can harm the body. Common errors include flaring elbows outward, raising shoulders towards the ears, excessively tightening the buttocks, overextending the back, and spreading the heels outward. These mistakes can place undue pressure on the neck, back, and shoulders, increasing the risk of injury or exacerbating chronic issues.
Experts warn against these pitfalls and emphasize the correct technique for Bhujangasana. To begin, lie face down on the mat with your legs straight and toes pointed back. Place your palms on the ground beside your chest. As you inhale, gently lift your chest, neck, and head. Focus on key points: keep your neck aligned with your spine, gaze forward, and lift your chest upward while drawing your shoulders down and back, away from your ears. Ensure your elbows are close to your body and directed upward, while your thighs, knees, and feet remain firmly on the ground.
Maintain a steady breath throughout the pose. Beginners can hold the pose for 10-15 seconds, gradually increasing the duration over time. Practicing Bhujangasana correctly strengthens the lower back, enhances flexibility in the back muscles, improves digestion, and aids in posture correction. This pose is particularly beneficial for those who spend long hours sitting.
The Ministry of AYUSH emphasizes that the full benefits of yoga can only be realized through proper technique. However, individuals experiencing pain in the back, neck, or wrists should avoid this pose. Pregnant women should consult a doctor before practicing and should avoid excessive bending of the back, practicing within their physical limits.
Arpit Soni has had a passion for journalism since the beginning. Now he has turned this hobby into his profession. Arpit, who is a resident of Udaipur, enjoys editing and writing news related to journalism. He has worked as a Senior Content Producer in several important roles at Bhaskar, Patrika, Pratahkal, Punjab Kesari, and Times. Arpit completed his schooling in Udaipur and Jaipur. He has been working in the media industry for more than 10 years, and his journey is still continuing. ✍️📚
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