Bhujangasana(Cobra Pose)

1. Method of bhujangasana practice

       Bhujangasana, also known as Cobra Pose, is a yoga pose that involves lying flat on your stomach and lifting your upper body off the ground using your arms and back muscles. Here is a method for practicing Bhujangasana:

1. Lie on your stomach on a yoga mat with your feet together and your toes pointing away from your body. Place your palms on the ground, slightly in front of your shoulders, and keep your elbows close to your body.

• Inhale deeply and press your palms into the ground, lifting your chest and head off the ground. Keep your elbows close to your body and your shoulders away from your ears.

• Look straight ahead or slightly upward, and hold the pose for a few breaths. Keep your breath smooth and steady.

• To release the pose, exhale and slowly lower your chest and head back to the ground. Rest for a few breaths before repeating the pose.

• Repeat the pose 3-5 times, gradually increasing the duration of the hold and the height of the lift.

• After finishing the pose, rest in Child’s Pose or Corpse Pose for a few breaths to release any tension in your back and shoulders.

Remember to listen to your body and avoid any pain or discomfort. If you have any pre-existing back or shoulder injuries, consult with a qualified yoga teacher or healthcare professional before attempting this pose.

• How to teach bhujangasana

       To teach bhujangasana, also known as cobra pose, you can follow these steps:

1. Start by lying on your stomach with your legs extended and the tops of your feet flat on the floor. Place your hands on the ground next to your shoulders.

• Inhale and slowly lift your chest off the floor using the strength of your back muscles. Keep your elbows close to your body and your shoulders relaxed.

• Hold the pose for a few breaths, making sure to keep your gaze forward and your neck in line with your spine.

• Exhale and slowly release back down to the floor.

• Repeat the pose 2-3 more times, making sure to inhale as you lift up and exhale as you release down.

When teaching bhujangasana to others, you can also offer these alignment cues:

– Make sure your hands are placed directly underneath your shoulders and your elbows are tucked in close to your body.

– Press the tops of your feet firmly into the ground to engage your leg muscles.

– Keep your shoulders relaxed and away from your ears.

– Lengthen through the crown of your head to keep your neck in a neutral position.

– Avoid straining your back muscles by using the strength of your legs and core to lift up.

You can also offer modifications such as using a block under the chest or practicing a variation of the pose with your hands placed wider apart if necessary.

• Benefits of bhujangasana

       Bhujangasana, also known as Cobra Pose, has several benefits for the body and mind. Some of the benefits of bhujangasana are:

1. Strengthens the spine: Bhujangasana helps in strengthening the muscles of the spine and increases its flexibility.

• Tones the abdomen: This pose helps in toning the abdominal muscles and improves digestion.

• Stretches the chest and lungs: Bhujangasana stretches the chest and lungs, improving breathing and reducing the risk of respiratory problems.

• Increases blood circulation: This pose helps in increasing the blood circulation to various parts of the body, providing more oxygen and nutrients to the cells.

• Reduces stress and fatigue: Bhujangasana helps in reducing stress and fatigue by relaxing the body and mind.

• Improves posture: Practicing bhujangasana regularly can help improve posture by strengthening the muscles of the back, shoulders, and neck.

• Relieves menstrual pain: This pose helps in relieving menstrual pain by stretching the lower abdomen and back muscles.

• Stimulates the abdominal organs: Bhujangasana stimulates the abdominal organs, improving their function and promoting overall health.

• Helps in sciatica: This pose helps in relieving sciatica pain by stretching the lower back muscles and relieving pressure on the sciatic nerve.

Overall, bhujangasana is a great pose for improving the overall health of the body and mind.

• Contraindications of bhujangasana

      Bhujangasana, also known as Cobra Pose, is a popular yoga asana that offers various benefits, such as strengthening the back muscles, improving posture, and opening the chest. However, there are certain contraindications or precautions to consider before practicing Bhujangasana. Here are some contraindications:

1. Pregnancy: Pregnant women should avoid practicing Bhujangasana, especially during the later stages of pregnancy. It puts pressure on the abdomen and may be uncomfortable or unsafe for the developing fetus.

• Recent abdominal surgery: If you have had recent abdominal surgery, such as a hernia repair or any other abdominal procedure, it is best to avoid Bhujangasana until you have fully healed. The pose can strain the abdominal muscles and disrupt the healing process.

• Back injuries: Individuals with severe back injuries, such as herniated discs or chronic back pain, should avoid Bhujangasana. The pose can aggravate the condition and potentially cause more harm.

• Carpal tunnel syndrome: If you have carpal tunnel syndrome or any other wrist injury, it is advisable to modify Bhujangasana or avoid it altogether. The weight-bearing on the hands and wrists can worsen the symptoms or cause discomfort.

• Peptic ulcers or hernias: Bhujangasana involves a forward bend at the waist, which can increase intra-abdominal pressure. If you have peptic ulcers or hernias, this pressure can be problematic and may exacerbate the condition.

• High blood pressure: People with uncontrolled or severe hypertension (high blood pressure) should exercise caution while practicing Bhujangasana. The pose can increase blood pressure temporarily, so it is advisable to consult a healthcare professional before attempting it.

• Recent spinal surgery: Individuals who have undergone recent spinal surgery, such as spinal fusion or disc replacement, should avoid Bhujangasana until they have fully recovered and received clearance from their healthcare provider.

Always consult with a qualified yoga instructor or healthcare professional before attempting any new yoga asanas, especially if you have any pre-existing medical conditions or concerns. They can provide personalized guidance and suggest appropriate modifications or alternatives to ensure your safety during your yoga practice.

• Counterpose for bhujangasana

       The counterpose for Bhujangasana (Cobra Pose) in yoga is usually referred to as Balasana (Child’s Pose) or Adho Mukha Svanasana (Downward Facing Dog Pose). These poses provide a gentle stretch and release for the back muscles and help to counterbalance the extension and compression of the spine that occurs in Bhujangasana.

1. Balasana (Child’s Pose):

   – Start by kneeling on the floor with your knees hip-width apart and your toes touching.

   – Lower your hips towards your heels and extend your arms forward, placing your forehead on the mat.

   – Relax your whole body and take deep breaths, allowing your back to gently release and stretch.

2. Adho Mukha Svanasana (Downward Facing Dog Pose):

   – Begin on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.

   – Curl your toes under and lift your hips upward, straightening your legs.

   – Press your palms firmly into the mat, lengthen your spine, and allow your heels to reach toward the floor.

   – Keep your head relaxed between your arms and breathe deeply, feeling a stretch along your back and the back of your legs.

Both Balasana and Adho Mukha Svanasana provide a forward folding movement that helps to stretch the spine in the opposite direction and release any tension created during Bhujangasana. Remember to listen to your body and modify the poses as needed to suit your comfort level and physical condition.

• Preparatory practice for bhujangasana

        There are several preparatory practices you can do to help prepare your body for Bhujangasana (Cobra Pose) in yoga. These practices can help to increase flexibility and strength in the muscles of the back, arms, and shoulders, which are important for performing the pose safely and effectively. Here are a few examples:

1. Sphinx Pose:

   – Lie on your stomach with your forearms on the ground, elbows under your shoulders, and palms facing down.

   – Lift your head and chest off the ground while pressing your forearms into the mat.

   – Keep your elbows close to your sides and your shoulders relaxed.

   – Hold the pose for a few breaths, then release and repeat several times.

2. Cat-Cow Pose:

   – Start on your hands and knees with your wrists under your shoulders and your knees under your hips.

   – Inhale and lift your head and tailbone towards the ceiling, dropping your belly towards the ground (Cow Pose).

   – Exhale and tuck your chin towards your chest, rounding your spine and pulling your navel in towards your spine (Cat Pose).

   – Repeat several times, moving with your breath.

3. Cobra Prep:

   – Lie on your stomach with your palms on the ground beside your chest and your elbows close to your sides.

   – Inhale and lift your head and chest off the ground, keeping your lower ribs on the floor (Baby Cobra Pose).

   – Exhale and release back down to the ground.

   – Repeat several times, focusing on engaging the muscles of your upper back and keeping your shoulders relaxed.

These preparatory practices can help to warm up and stretch the muscles needed for Bhujangasana, making it easier and safer to perform. Remember to always listen to your body and work within your own range of motion, avoiding any pain or discomfort.

• Alignment cue for bhujangasana

       When practicing Bhujangasana (Cobra Pose), it is important to maintain proper alignment to maximize its benefits and prevent strain or injury. Here is an alignment cue to help you practice Bhujangasana with correct alignment:

1. Start by lying on your stomach with your legs extended behind you and the tops of your feet pressing into the mat.

• Place your hands on the mat beside your shoulders, fingers pointing forward, and elbows close to your body.

• Engage your leg muscles by pressing the tops of your feet and thighs into the mat.

• Inhale and slowly begin to lift your head, chest, and upper abdomen off the mat while keeping your pelvis grounded.

• As you lift, make sure to maintain a gentle engagement in your lower abdomen to protect your lower back.

• Keep your elbows bent and draw them slightly back towards your ribs. Avoid fully straightening your arms or locking your elbows.

• Roll your shoulders down and back, away from your ears, and broaden across your collarbones.

• Lengthen your neck by gently drawing your chin towards your chest without straining or compressing the back of your neck.

• Maintain a soft gaze forward or slightly upward, avoiding excessive strain on your neck.

1. Press the palms of your hands firmly into the mat, distributing the weight evenly between your hands.

1. Lift your chest as high as feels comfortable while keeping your lower body and pelvis grounded.

1. Hold the pose for a few breaths, maintaining the engagement in your core and feeling a gentle opening in your chest and front body.

Remember to listen to your body and make adjustments as needed. If you experience any pain or discomfort, ease off the pose and modify it to suit your individual needs.

• Kinesiology of bhujangasana

       Bhujangasana (Cobra Pose) is a yoga posture that primarily targets the muscles of the back, including the erector spinae, rhomboids, and trapezius, as well as the muscles of the arms, including the biceps and triceps. Here is a breakdown of the kinesiology of Bhujangasana:

1. Starting Position: Lying on your stomach with your legs extended behind you, your hands placed on the ground beside your shoulders and your elbows close to your body.

• Initiation of Movement: Initiating the movement of Bhujangasana involves engaging the muscles of the back, primarily the erector spinae, which run along the length of the spine. These muscles work to extend the spine, lifting the head, chest, and upper abdomen off the mat.

• Muscles Involved: As you lift your upper body off the mat, you engage the rhomboids, trapezius, and other muscles of the upper back, which help to stabilize the shoulder blades and maintain proper alignment of the spine.

• Arm Position: The position of the arms in Bhujangasana also engages the muscles of the arms, including the biceps and triceps. The biceps help to flex the elbow joint, while the triceps help to extend the elbow joint and stabilize the shoulder.

• Core Engagement: Engaging the core muscles, including the rectus abdominis, transverse abdominis, and obliques, is also important in Bhujangasana to protect the lower back and maintain proper alignment of the spine.

• Breathing: As with all yoga postures, proper breathing is also an important aspect of Bhujangasana. Inhaling deeply as you lift your chest and exhaling fully as you lower back down can help to oxygenate the muscles and calm the mind.

Overall, Bhujangasana is a pose that engages the muscles of the back, arms, and core, while promoting spinal extension and opening in the chest and front body. By practicing this pose regularly with proper alignment and breathing, you can build strength and flexibility in these muscles and promote greater overall health and wellbeing.

• Biomechanism of bhujangasana

      Bhujangasana (Cobra Pose) is a yoga posture that involves extension of the spine, and it has several biomechanical effects on the body. Here is a breakdown of the biomechanism of Bhujangasana:

1. Extension of the Spine: The primary biomechanical effect of Bhujangasana is extension of the spine, which is achieved by contracting the muscles of the back, particularly the erector spinae. This movement increases the space between the vertebrae, decompresses the spinal discs, and stretches the muscles of the chest and abdomen.

• Strengthening of the Back Muscles: Bhujangasana strengthens the muscles of the back, including the erector spinae, rhomboids, and trapezius. These muscles are responsible for maintaining the upright posture of the body and for supporting the spine.

• Improvement in Posture: Regular practice of Bhujangasana can help to improve posture by strengthening the muscles of the back and correcting the alignment of the spine. This can help to reduce pain and tension in the neck, shoulders, and lower back, and improve overall body mechanics.

• Improvement in Breathing: The extension of the spine in Bhujangasana can also help to improve breathing by increasing the capacity of the lungs and creating more space in the chest. This can help to promote relaxation, reduce stress, and increase oxygenation of the body.

• Stimulation of the Digestive System: Bhujangasana can also stimulate the digestive system by massaging the internal organs and improving blood flow to the abdomen. This can help to improve digestion, reduce bloating, and promote overall digestive health.

• Strengthening of the Arms: The arm position in Bhujangasana can also help to strengthen the muscles of the arms, including the biceps and triceps. This can help to improve overall upper body strength and stability.

Overall, Bhujangasana is a pose that has several biomechanical effects on the body, including extension of the spine, strengthening of the back muscles, improvement in posture and breathing, stimulation of the digestive system, and strengthening of the arms. By practicing this pose regularly with proper alignment and breathing, you can experience these benefits and promote greater overall health and wellbeing.

1. Anatomy of bhujangasana

       Bhujangasana (Cobra Pose) is a yoga posture that primarily targets the muscles of the back, including the erector spinae, rhomboids, and trapezius, as well as the muscles of the arms, including the biceps and triceps. Here is a breakdown of the anatomy of Bhujangasana:

1. Spine: Bhujangasana involves extension of the spine, which is achieved by contracting the erector spinae muscles. The erector spinae are a group of muscles that run along the length of the spine and are responsible for maintaining spinal extension.

• Shoulder Girdle: The position of the arms in Bhujangasana also engages the muscles of the shoulder girdle, including the trapezius, rhomboids, and serratus anterior. These muscles help to stabilize the shoulder blades and maintain proper alignment of the spine.

• Chest: Bhujangasana also involves opening and stretching of the muscles of the chest, including the pectoralis major and minor. This can help to improve posture and breathing and reduce tension in the chest and upper back.

• Abdomen: While the focus of Bhujangasana is on the back muscles, the pose also engages the muscles of the abdomen, including the rectus abdominis and obliques. These muscles help to support the spine and maintain proper alignment of the body.

• Arms: The arm position in Bhujangasana engages the muscles of the arms, including the biceps and triceps. The biceps help to flex the elbow joint, while the triceps help to extend the elbow joint and stabilize the shoulder.

• Pelvis: The position of the pelvis in Bhujangasana is also important for maintaining proper alignment of the spine. The engagement of the gluteus maximus and other muscles of the hips can help to stabilize the pelvis and prevent excessive lumbar extension.

Overall, Bhujangasana is a pose that engages the muscles of the back, arms, and core, while promoting spinal extension and opening in the chest and front body. By practicing this pose regularly with proper alignment and breathing, you can build strength and flexibility in these muscles and promote greater overall health and wellbeing.

1. Physiology of bhujangasana

        Bhujangasana (Cobra Pose) is a yoga posture that has several physiological effects on the body. Here is a breakdown of the physiology of Bhujangasana:

1. Stimulates the Nervous System: Bhujangasana can stimulate the nervous system by increasing blood flow and oxygenation to the brain. This can help to improve focus, concentration, and mental clarity, and reduce stress and anxiety.

• Improves Respiratory Function: The extension of the spine in Bhujangasana can help to improve respiratory function by opening up the chest and increasing the capacity of the lungs. This can help to improve oxygenation of the blood, reduce fatigue, and improve overall energy levels.

• Increases Blood Flow: Bhujangasana can increase blood flow to the muscles of the back, arms, and chest, as well as to the internal organs of the abdomen. This can help to improve circulation, reduce inflammation, and promote overall healing in the body.

• Stimulates the Digestive System: Bhujangasana can stimulate the digestive system by massaging the internal organs and increasing blood flow to the abdomen. This can help to improve digestion, reduce bloating, and promote overall digestive health.

• Reduces Stress and Tension: Bhujangasana can help to reduce stress and tension in the body by promoting relaxation and deep breathing. This can help to lower cortisol levels, reduce inflammation, and promote overall physical and mental wellbeing.

• Increases Flexibility: The extension of the spine in Bhujangasana can help to increase flexibility in the back muscles and improve range of motion in the spine. This can help to reduce pain and tension in the back and promote overall mobility and flexibility.

Overall, Bhujangasana is a pose that has several physiological effects on the body, including stimulation of the nervous and digestive systems, improvement in respiratory function, reduction in stress and tension, and improvement in flexibility and circulation. By practicing this pose regularly with proper alignment and breathing, you can experience these benefits and promote greater overall health and wellbeing.

1. Functional anatomy of bhujangasana

         Functional anatomy of Bhujangasana involves the movement and activation of various muscle groups to achieve the pose. Here is a breakdown of the functional anatomy of Bhujangasana:

1. Spine: The primary movement in Bhujangasana is spinal extension, which is achieved by the activation of the erector spinae muscles. The erector spinae muscles run along the length of the spine and work together to extend the spine.

• Shoulder Girdle: The arms and shoulder girdle are also involved in Bhujangasana. The trapezius, rhomboids, and serratus anterior muscles help to stabilize the shoulder blades and maintain proper alignment of the spine. The pectoralis minor muscles, located at the front of the shoulder, help to depress and stabilize the scapula.

• Abdomen: While the focus of Bhujangasana is on the back muscles, the pose also involves the activation of the muscles of the abdomen. The rectus abdominis and oblique muscles help to support the spine and maintain proper alignment of the body.

• Glutes and Hips: The gluteus maximus and other muscles of the hips are also involved in Bhujangasana. These muscles help to stabilize the pelvis and prevent excessive lumbar extension.

• Arms: The arm position in Bhujangasana engages the muscles of the arms, including the biceps and triceps. The biceps help to flex the elbow joint, while the triceps help to extend the elbow joint and stabilize the shoulder.

Overall, Bhujangasana is a pose that involves the activation of multiple muscle groups to achieve spinal extension and promote overall strength, flexibility, and mobility in the back, arms, and core. By practicing this pose regularly with proper alignment and breathing, you can build strength and flexibility in these muscles and promote greater overall health and wellbeing.

1. Kinematics of bhujangasana

        Kinematics of Bhujangasana involves the study of the movement patterns of the body in the pose. Here is a breakdown of the kinematics of Bhujangasana:

1. Spinal Extension: The primary movement in Bhujangasana is spinal extension, which involves the backward bending of the spine. This movement is initiated by the contraction of the erector spinae muscles, which run along the length of the spine.

• Shoulder Blade Retraction: As the spine extends, the shoulder blades also retract and move towards the spine. This movement is facilitated by the contraction of the rhomboids and trapezius muscles.

• Shoulder Blade Depression: At the same time, the shoulder blades also depress towards the hips, which is facilitated by the contraction of the serratus anterior and pectoralis minor muscles.

• Hip Extension: The glutes and hip muscles also play a role in Bhujangasana by extending the hips and stabilizing the pelvis. This movement helps to prevent excessive lumbar extension and maintain proper alignment of the spine.

• Elbow Extension: The arm position in Bhujangasana involves the extension of the elbows, which is facilitated by the contraction of the triceps muscles.

Overall, the kinematics of Bhujangasana involves the coordinated movement of multiple muscle groups to achieve spinal extension, shoulder blade retraction and depression, hip extension, and elbow extension. By practicing this pose regularly with proper alignment and breathing, you can improve the movement patterns and mobility of these muscles and promote greater overall health and wellbeing.

1. Mechanism of bhujangasana

       The mechanism of Bhujangasana involves the activation of the muscles in the back, shoulders, arms, and core, which work together to achieve spinal extension and promote strength, flexibility, and mobility in the body. Here is a breakdown of the mechanism of Bhujangasana:

1. Muscle activation: The erector spinae muscles in the back are activated to achieve spinal extension. These muscles run along the length of the spine and work together to extend the spine.

• Shoulder blade movement: The rhomboids and trapezius muscles in the shoulders are activated to retract the shoulder blades and move them towards the spine. At the same time, the serratus anterior and pectoralis minor muscles help to depress the shoulder blades towards the hips.

• Hip stabilization: The glutes and other hip muscles are activated to stabilize the pelvis and prevent excessive lumbar extension.

• Arm position: The arm position in Bhujangasana helps to engage the muscles of the arms, including the biceps and triceps. The biceps help to flex the elbow joint, while the triceps help to extend the elbow joint and stabilize the shoulder.

• Breathing: The mechanism of Bhujangasana is also influenced by the breath. Deep inhales and exhales help to oxygenate the muscles and promote relaxation in the body.

Overall, the mechanism of Bhujangasana involves the activation of multiple muscle groups and the use of deep breathing to achieve spinal extension and promote strength, flexibility, and mobility in the body. By practicing this pose regularly with proper alignment and breathing, you can improve your overall health and wellbeing.

1. Anatomy and physiology of bhujangasana

       Bhujangasana, also known as Cobra Pose, is a yoga asana that has both anatomical and physiological effects on the body. Here is a breakdown of the anatomy and physiology of Bhujangasana:

Anatomy:

1. Spine: Bhujangasana targets the muscles of the back and spine, including the erector spinae muscles, which run along the length of the spine and help to extend it.

2. Shoulders: The pose also works the muscles of the shoulders, including the trapezius, rhomboids, and serratus anterior muscles, which help to retract and depress the shoulder blades.

3. Arms: The position of the arms in Bhujangasana works the muscles of the arms, including the biceps and triceps, which help to flex and extend the elbow joint.

4. Hips: The glutes and other hip muscles are also engaged in Bhujangasana to help stabilize the pelvis and prevent excessive lumbar extension.

Physiology:

1. Spinal Extension: Bhujangasana involves spinal extension, which helps to improve spinal mobility and reduce the risk of spinal injuries. It also helps to improve posture by promoting a natural curvature of the spine.

2. Improved Circulation: The pose promotes improved circulation to the muscles of the back, shoulders, arms, and chest, which helps to bring oxygen and nutrients to these areas.

3. Improved Digestion: The compression of the abdomen in Bhujangasana helps to stimulate the digestive organs, promoting improved digestion and elimination.

4. Reduced Stress: The practice of Bhujangasana can help to reduce stress and promote relaxation in the body by activating the parasympathetic nervous system.

Overall, the practice of Bhujangasana has both anatomical and physiological effects on the body, promoting spinal mobility, improved circulation, digestion, and relaxation. By practicing this pose regularly with proper alignment and breathing, you can improve your overall health and wellbeing.

1. How to refine bhujangasana

       Bhujangasana, or Cobra Pose, is a fundamental yoga pose that can be refined through proper alignment, breath control, and variations. Here are some tips on how to refine your Bhujangasana practice:

1. Alignment: Proper alignment is key to refining your Bhujangasana practice. Make sure to align your hands with your shoulders and press them down into the mat. Keep your elbows close to your body and draw your shoulder blades down and back, away from your ears. Engage your core and lift your chest up and forward, keeping your gaze forward or slightly upward.

• Breath control: Breath control is important in Bhujangasana as it helps to promote relaxation and focus. Inhale deeply as you lift your chest off the mat, and exhale as you lower down. Focus on the quality of your breath, taking slow and deep breaths.

• Variations: Variations of Bhujangasana can help to refine the pose and target specific areas of the body. You can try placing your hands further back or further forward to change the intensity of the pose. You can also try lifting one leg off the mat or bending one knee to target the glutes and hamstrings.

• Props: Props such as blocks or straps can also be used to refine your Bhujangasana practice. Placing a block under your hands can help to lift your chest higher, while using a strap can help to deepen the stretch in the shoulders.

• Practice regularly: Regular practice is key to refining your Bhujangasana practice. Make sure to practice the pose regularly, starting with a few repetitions and gradually building up to longer holds.

Overall, refining your Bhujangasana practice involves focusing on proper alignment, breath control, variations, and regular practice. By incorporating these tips into your practice, you can refine your Bhujangasana and enjoy the many benefits of this pose.

1. How to correct and adjust bhujangasana

     Correcting and adjusting Bhujangasana, or Cobra Pose, is important for preventing injury and ensuring proper alignment. Here are some tips on how to correct and adjust Bhujangasana:

1. Shoulder blades: In Bhujangasana, it’s common for the shoulder blades to lift up towards the ears. To correct this, encourage your students to draw their shoulder blades down and back, away from their ears. You can also use your hands to gently guide their shoulder blades down.

• Lower back: Some students may experience lower back pain or discomfort in Bhujangasana. To adjust for this, ask them to engage their core muscles and lift their pubic bone towards their navel. This will help to protect the lower back and promote proper alignment.

• Neck: Encourage your students to keep their neck in a neutral position, neither lifting it too high nor letting it hang down. You can also use your hands to gently support their head and guide them into proper alignment.

• Hands: If your students have their hands placed too far forward or too far back, it can affect their alignment in Bhujangasana. Adjust their hand placement so that their hands are directly under their shoulders, and encourage them to press their hands firmly into the mat.

• Breath: Encourage your students to focus on their breath in Bhujangasana, taking slow and deep breaths. Remind them to inhale as they lift their chest off the mat and exhale as they lower down.

It’s important to approach corrections and adjustments with care and sensitivity to your students’ bodies and limitations. Always ask for their consent before making any adjustments and encourage them to communicate with you if they experience any pain or discomfort during the pose. By correcting and adjusting Bhujangasana, you can help your students to develop a safe and effective yoga practice.