In Sanskrit “Tiryaka” means “Twisted”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”. The English name is “Twisted Cobra pose”.
Position : Prone
Type : Twisting
Spiritual Awareness : Swadisthan chakra Physical Awareness : Twisting of the head, shoulders and upper portion of the trunk, gaze at the heel of the foot, diagonal stretch of the abdomen.
Dosha Suitability : Vata and Pita
Introducery Asanas : Setu Bandha Sarvangasana, Urdhva mukha svanasana
1. Assume the final position of Bhujangasana with the legs separated about half a metre. The toes should be tucked under and the heels raised, so that the foot rests on the ball of the foot.
2. The head should be facing forward instead of bending backward as in Bhujangasana.
3. Retain the breath and twist the head and upper portion of the trunk, and look over the left shoulder. When performed as part of the Shankhaprakshalana series, the breath is exhaled when twisting to the side.
4. Gaze at the heel of the right foot.
5. In the final position, the arms remain straight or slightly bent as the shoulders and trunk are twisted.
6. Try to feel a diagonal stretch of the abdomen.
7. Relax the back and keep the navel as close to the floor as possible.
8. Stay in the final position for a few seconds.
9. Face forward again and repeat the twist on the other side without lowering the trunk.
10. Return to the centre, exhale and lower the body to the floor.
11. This is one round. Practice 3-5 rounds.
Spotlight effects: Shoulders, upper portion of the trunk, diagonal stretch of the abdomen.
1. Any forward bending asanas.
2. Can be followed in conjunction with Shalabasana and Dhanurasana for effective general health of the back and spine.
1. Stretches chest, lungs,shoulders and abdomen.
2. Helps to remove backache and neck ache as well as keeping the spine supple and healthy.
3. The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs.
4. Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.
5. Strengthens the adrenal gland, which is responsible for secretions of adrenaline, cortisol and other stress hormones, the balancing effect on the harmone secretions is the benefit of asanas.
6. Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders.
7. In normal day-to-day life we do a lot of forward bending but notmuch backward bending, therefore it is good to practice for a healthy back and to give general balance to the body.
1. Strengthens the spine. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc.
2. Helps to relieve stress and fatigue.
3. Therepeutic for Asthma.
4. It stimulates the appetite, relieves flatulence and constipation.
5. Tones the liver making it beneficial for those with a sluggish liver.
Precautions and Contraindications:
1. Back injury
2. Carpal tunnel syndrome
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