Page 1 - Practical 19

Practical Manual

Practical 19

Backward Bending Asanas

Backward bending asanas stretch the abdominal muscles and tone and strengthen
the muscles around the spine.
Note
Aim

To perform the Bhujangasana and Ardhashalabhasana.

After completion of this practical, you will be able to perform and demonstrate
these asanas in appropriate format.
Requirements

• Yoga mat -1

• Flat cushion (1-2 ft length and thickness 10-15 cm) – 1

Preparation of Yoga classroom

• The room should be clean and well ventilated.

Preparation of practitioner

• Wear comfortable loose, light cotton clothes (Not too tight)
• Remove accessories like spectacles, wrist watches, belt etc before practice.

1. Bhujangasana (The Cobra Pose)

Method

• Lie flat on the stomach, with legs straight, heels and toes together and soles
of the feet uppermost.

• Keep palms of the hands flat on the floor, below the shoulder joints and finger
pointing forward. Rest the forehead on the floor and close the eyes. Relax the
whole body. This is the starting pose.

• Slowly raise the head, neck, shoulder and the trunk with inhalation as high as
possible.

• In the final position, the pubic bone and hip bone remains in contact with the
floor and navel slightly up about 3 cm. The arms may or may not be straight.
This will depend on the flexibility of the back.

Physical Education and Yog
51