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The Art of Personal Sādhana

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    bhujaṅgāsana

    Devanāgarī: भुजंगासन Translation: cobra pose Similar words:bhujaṅga Related concepts:pūrvatāna, āsana, sālamba, nirālamba

    Appears in


    Click here for complete Saṃskṛta Index

    Commentaries around

    Sālamba Bhujaṅgāsana

    Common Variations

    1. Nirālamba Bhujaṅgāsana

    Common Modifications

    “When we teach the headstand,
    we first teach preparation,
    then we teach the counterpose Sarvāṅgāsana
    which in itself is a major pose that demands
    its own counterpose Bhujaṅgāsana.
    It is all very systematic.
    Planning means to go gradually, to prepare,
    and then to compensate.”
    – TKV Desikachar Religiousness in Yoga Chapter Four Pages 53-54

    “Backbends disturb the length and quality of the exhale,
    in that they impact the Apāna and push the Mūla downwards.
    Thus we need to consider an appropriate Pratikriyā Āsana
    to compensate for this disturbance to the Apāna Sthāna.
    Hence Pratikriyā such as Apānāsana to restore the Apāna.”
    – 108 Postural Practice Pointers

    – Back bends are Pūrvatāna Āsana or Front Stretches
    “Prone Backbends as front stretches are wall to wall Āsana
    in terms of Bhāvana, rather than floor to ceiling.
    Thus in Sālamba Bhujaṅgāsana the focus is on
    the sternum stretching forwards and
    the big toes stretching backwards.”
    – 108 Postural Practice Pointers

    – Bhāvana for moving into Sālamba Bhujaṅgāsana
    “1. Keeping the chin in Jālandhara Bandha till the effect is felt
    in the lower back will support extending the upper back.
    2. Keeping the abdomen firm as you inhale will help to concentrate
    the breath into the Prāṇa Sthāna, as well as minimising the
    effect of the downward pressure on the Apāna Sthāna.”
    – 108 Postural Practice Pointers

    – Bhāvana on the relationship between the chest and the legs
    “In Bhujaṅgāsana the Bhāvana is in the chest
    and on keeping the legs down.
    In Śalabhāsana the Bhāvana is in the legs
    and on keeping the legs up.
    In Dhanurāsana the Bhāvana is in the legs
    and on keeping the chest down.”
    – 108 Postural Practice Pointers

    “Pratikriyāsana have counterpostural, compensational and transitional roles
    and are applied at specific points in the practice in order to
    maintain a sound physiological and psychological base.
    This principle has an important role in how
    we link the different aspects of the Āsana practice,
    how we close the practice or how we integrate the Āsana
    element of the practice into other aspects of our Yoga practice.
    There are specific guidelines around how
    they can be integrated into the practice,
    the first of which is that the counter posture needs to
    be mastered before a particular Āsana is attempted.
    This principle is especially important when
    attempting to integrate more complex Āsana such as
    Sarvāṅgāsana and Bhujaṅgāsana into our practice.
    – 108 Postural Practice Pointers

    “How do we know that a student is ready to attempt
    a more progressive Āsana such as Sarvāṅgāsana?
    From following a core principle in the teachings of Vinyāsa Krama.
    In that, the Pratikriyāsana for a particular Āsana needs
    to be mastered before that particular Āsana is attempted.
    For example, if we want to teach Sarvāṅgāsana,
    because it will have a specific potential for the particular student,
    then we teach the Pratikriyāsana Bhujaṅgāsana first.
    So the student first works around Bhujaṅgāsana
    within their personal practice and the information that arises
    guides the teacher as to their readiness for, in this case, Sarvāṅgāsana.
    The information arising from observing how
    the student practices Bhujaṅgāsana guides
    the teacher as to the appropriateness of Sarvāṅgāsana.
    The information that feeds back may be on the level
    of Annamaya, Prāṇamaya, Manomaya or beyond.
    Obviously, this implies that we are observing the student’s practice directly.
    Once the student shows an adequate performance of Bhujaṅgāsana
    and it can be integrated into their existing personal practice,
    then we can be more secure that the student is ready to approach
    integrating Sarvāṅgāsana into their regular practice.”
    – 108 Postural Practice Pointers

    When working with the inhale in Mahāmudrā try
    to create an effect of upward movement in the spine,
    as if within Bhujaṅgāsana inhaling from the top down,
    whilst arching the spine upwards through the inhale.
    So straightening the spine lifting the chest upwards,
    whilst keeping the Jālandhara Bandha locked down.
    – 108 Mudrā Practice Pointers

    “So Uḍḍīyana Bandha is the technique
    for introducing Mūla Bandha.
    Uḍḍīyana Bandha elevates Mūla Cakra,
    having elevated it, you tie it
    and each time it wants to slide
    back down, you bring it back up.
    Therefore opposite to techniques such as
    Bhujaṅgāsana, which is counter to the principle
    of Uḍḍīyāna and pushes the Mūla Cakra down.”
    – 108 Mudrā Practice Pointers

    “My Āsana study with Desikachar was shaped around forming
    a deep appreciation of specific core principles that underpin
    the planning and practice of Āsana and their application to
    the individual student’s constitution, psychology and need.
    Amongst these dozen or so core principles,
    the first group when looking at any Āsana in depth,
    were the concepts of Nāma, Rūpa and Lakṣaṇa, or the
    name, form and characteristics of that particular Āsana.
    Obviously, the Nāma is a useful tag point for identification
    and the Rūpa is vital as a reference point for the Sat Viniyoga,
    or right application of the Āsana within overall considerations of
    initial direction and outcomes through such as the Śikṣaṇa Krama,
    Rakṣaṇa Krama or Cikitsā Krama application of the forms used.
    However, I do feel these days that our understanding in Āsana
    practice is more dominated by the Nāma and the Rūpa with
    little emphasis on the Lakṣaṇa or inherent characteristics of the
    Āsana and how understanding this aspect can have a profound
    effect on the approach, application and outcome of the overall or
    accumulative impact of the Āsana within the student’s practice.
    The teachings of Krishnamacharya around Āsana included
    an in-depth appreciation of the Lakṣaṇa, especially around
    the thirty or so primary and secondary support Āsana such as
    Uttānāsana, Jaṭhara Parivṛtti, Bhujaṅgāsana or Januśīrṣāsana.”
    – 108 Teaching Path Pointers

    – Āsana only Planning Questions
    “Design and Experiment with an Āsana Practice around
    – Bhujaṅgāsana – Repeat 4 times and Stay 4 Breaths
    – Paścimatānāsana – Repeat 4 times and Stay 4 Breaths”
    To Download or view this Question as a PDF Study Sheet
    To Download or View a Sample Practice Response as a PDF
    – Yoga Practice Planning and Theory Questions – Collected & Collated

    – Āsana only Planning Questions
    “Design an Āsana practice with an emphasis on working
    – with arm movements in Bhujaṅgāsana
    – as preparation for Dhanurāsana.”
    To Download or View this Question as a PDF Study Sheet
    – Yoga Practice Planning and Theory Questions – Collected & Collated

    – Āsana only Theory Questions
    “Compare Ardha Utkāṭāsana and Bhujaṅgāsana
    in relation to the following situations:
    1. In strengthening neck and arm muscles.
    2. Potential stress on the sacroiliac joint.
    3. Influencing the digestion.
    4. Potential risk on the knees.
    5. As a preparation for Dhanurāsana.
    6. In helping with flat feet.
    7. In improving elimination.
    8. In decreasing lower back pain.”
    To Download or view this Question as a PDF Study Sheet
    –
    Yoga Practice Planning and Theory Questions – Collected & Collated

    Links to Related Posts:

    • Āsana & Mudrā Practice Techniques Glossary
      – Grouped into Standing, Kneeling, Lying, Inverted, Backbend, Seated & Sitting
    • Collected Practice Theory Posts on Viniyoga
    • Collected Practice Theory Posts on Vinyāsa Krama
    • Collected Practice Theory Posts on Pratikriyāsana
    • Collected Practice Theory Posts on the Breath
    • Collected Practice Theory Posts on Śikṣaṇa
    • Collected Practice Theory Posts on Rakṣaṇa
    • Collected Practice Theory Posts on Cikitsā
    • Collected Practice Theory Posts on Laṅghana
    • Collected Practice Theory Posts on Bṛṃhaṇa
    • Prāṇāyāma & Bandha Practice Techniques Glossary
      – Grouped into Primary, Secondary & Ancillary Techniques
    • An example personal practice from 1980 from TKV Desikachar……
    • The breath can be a key to unlocking the mystery of the relationship……
    • There are Many Approaches to Āsana Practice…

    –  Last Updated 18th April 2022

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