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Saral Bhujangasana

In Sanskrit, Sarala means "easy" or "simple," Bhujanga means "cobra" and Asana means "pose" or "seat." This Asana translates to Easy Cobra Pose. This is a good Asana if Bhujangasana is to difficult to preform.

Practice

Lay down on the stomach with the legs straight, the feet together with the soles of the feet facing up.

Lift up on to the forearms, bringing the elbows in line with the shoulders and the wrist inline with the elbows.

Looking forward and allowing the shoulders to roll back and down.

Relax the entire body.

Duration

Practice for up to 4 minutes holding the pose, practice 5 rounds dynamically or practice with the back breath for 3 - 5 rounds.

Note

This practice can be preformed dynamically by lowering the forehead down to the mat with the inhale, then exhale back into the pose.

In the final position, you can inhale into a back breath by bowing the back and bringing the chin to the chest. Exhale lifting the head and rolling the shoulders back and down, coming back into the pose.

Sequence

This Asana is a good preparatory practice for Bhujangasana and is follow with a Forward Folding Asana.

Awareness

While practicing bring your awareness to Svadhisthana Chakra.

Benefits of Saral Bhujangasana

Strengthens the arm and shoulders.

This Asana is especially good for stiff backs.

Simulates the adrenal glands.

Elongates the muscles of the abdomen.

Removes impure blood from the lower back.

Tones the nerves in the lower back.

This practice is also referred to as

Sphinx Pose

Related Hatha Yoga Practices

Shatkarma

The six cleansing actions are intended to be the start of a Yoga practice in order to clean, strengthen, remove toxins and improve the flow of Prana through out the practitioner.

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Asana

Yoga poses help to elongate and strengthen the muscles of the body as well as to calm the mind for the deeper spiritual practices of Yoga.

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Pranayama

Breathing exercises are a great practice to remove carbon dioxide, increase lung capacity as well as being a good preparatory practice for the deepest spiritual practice of Yoga, Meditation.

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Bandha

The four body locks that makes up this practice give the practitioner the ability to hold or lock Prana in certain locations of the body. These practices also allow the practitioner to release blockages that may be holding the practitioner back.

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Mudra

The gestures in this practice include the whole body and are intended to awaken Prana, Chakras as well as Kundalini energy within the practitioner.

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Meditation

Meditation is the highest spiritual practice of Yoga which is why this practice is the most difficult practice to preform, but with correct knowledge and dedication, can be the most profound practice of Yoga.

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