00:00Namaste and welcome to our yoga session. Today, we're going to learn and practice a very powerful
00:06and rejuvenating pose, Bujangasana, or the Cobra Pose. Bujangasana is a back bend that stretches
00:12your spine, opens your chest, and strengthens your back muscles. It's especially beneficial
00:18for improving posture and relieving lower back pain. Let's start by lying flat on your belly.
00:23Your legs should be extended behind you, and your toes pointing out. Place your palms flat on the
00:29ground, right under your shoulders. Keep your elbows close to your body, like a grasshopper's wings.
00:35Take a deep breath in, and as you inhale, slowly lift your chest off the ground, using the strength
00:40of your lower back. Not your arms, ensure that your elbows stay slightly bent, and keep your gaze
00:47forward or slightly upwards. Your pelvis should remain grounded, and your legs should be active.
00:53Keep breathing deeply here. As you exhale, feel the stretch in your spine and the gentle
00:58expansion in your chest. Bujangasana opens up your heart and allows energy to flow through
01:04your entire body. To come out of the pose, exhale and gently lower your chest back down
01:09to the mat. Relax your body completely. Benefits of Bujangasana. Bujangasana helps in toning the
01:15abdomen, strengthens the shoulders, and increases flexibility in the spine. It's also known to improve
01:22digestion and reduce stress and fatigue. Thank you for practicing with us today. Bujangasana is a
01:29wonderful pose to incorporate into your daily routine to feel more open, energized, and balanced.
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