Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
Press the tops of the feet and thighs and the pubis firmly into the floor.
On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine.
Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
2 comments:
Thanks for sharing the info on the Bhujangasana that helps in doing it with lots of concentration in a better way to acquire the betterment.
I must start by establishing a key point: No serious doctor who works with evidence-based medicine would recommend yoga as a first choice to any patient. This is due to the fact that double-blind, placebo-controlled clinical trials with sufficient statistical and clinical power to give an adequate recommendation have not been carried out in any pathology.
Once this point has been clarified, it must be said that there is an extensive list of pathologies in which yoga has been used and some benefit has been reported, but, again, without sufficient statistical and clinical power to give an adequate recommendation.
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