8st asana of the Sun Salutation - Bhujangasana || Hatha Yoga for Beginners - Video

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???? Benefits: increases thoracic spine extension, strengthens spinal extensors (erector spinae), activates gluteus maximus and posterior chain stabilizers, enhances anterior trunk stretch including rectus abdominis and hip flexors, improves chest expansion and inspiratory capacity, and counteracts prolonged flexion posture associated with sedentary behavior.
???? Bhujangasana (Cobra Pose) is performed from a prone position with palms placed under shoulders, elbows flexed and close to the ribcage; spinal extension is initiated primarily from the thoracic region while maintaining controlled lumbar engagement, pelvis grounded, and scapulae retracted and depressed to support safe shoulder mechanics.
???? Concentric activation of spinal extensors lifts the sternum forward and upward rather than compressing into the lower back; engagement of deep core stabilizers reduces excessive lumbar shear forces, and coordinated inhalation during spinal extension facilitates rib cage mobility and diaphragmatic efficiency.
???? Contraindications: individuals with acute lumbar disc herniation, severe spondylolisthesis, uncontrolled hypertension, pregnancy in later stages, recent abdominal surgery, or symptomatic carpal tunnel syndrome should modify by reducing range of motion or keeping forearms on the floor (Sphinx variation); avoid hyperextending the cervical spine or forcing lumbar compression.

! So now I will show you Bhujan Gasana. It's a seven asa in surya namaskar sun salutation hatka version. Bjanasana is also cobra posa. Everybody knows cobra but I want to explain you everything [laughter] expertal from real yogi's book which one expensive guys and you watch this for free. Press commentary for support this channel and let's start. [music] So keep your hands and feet in place. Keep your hands and feet. Slide the chest towards make our chest a little forward. Rise the head and shoulders first. So slowly rise our head and shoulders and then and we keep our elbow to even floor and it's like 90° like sure that you keep and then stretching the elbow a little to arch the back into cobra pose. And this will lower the buttock and hip to the floor also. You can lift your buttocks a little bit and hip a little bit out from floor. You can do even something like that. It's also correct as when you wake it up or from floor. Keep the thighs and hip on the ground and the arms support the trunk.

Unless the spine is very flexible, the arms will tine bend.

[gasps] So everybody is different. Uh somebody can do like that it's fine. [music] Somebody like that is also fine. Most of people do like that. Me it's only me. You do not do you will do this after if you do with me every day. Me I do like that.

And unless the spine is flexible, the arms will remain bare. So uh breathing inhale while raising the torso and arching the back awareness physical on the relaxation of the spine and spiritual it's what his tana chakra about chakras I'll explain in a different series of videos benefits it makes the spine flexible improves blood circulation and on the back and stimulate the spinal nerves it stones the reproductive organs stimulate the digestive organs, liver, kidney and the adrenal glands. It helps to uh relieve constipation and mantra on hya and gara salutation to golden cosmic self. Let's do this with mantra. [snorts]

Not really easy. Okay, next video.

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