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Sa:- With

Alamba :- Support


Asana :- Pose

Position :- Pron , Back- Bend

Type of Stretch:- Thorax, Abdomen, Lung, Shoulder

Strengthen:- Vertebral column

Elements:- Water, Earth

•Also known as Sphinx Pose or Niravalasana.

•Salamba Bhujangaaana is a modified version of Bhujangasana.

•This Asana is also good for peoples who have lower backache.

•This Asana reduces the pressure on the spine.

•It is gentle backbend suitable for most of beginners.

•Salamba Bhujangasana is considered a warm-up yoga pose to prepare the body for more intense yoga pose.

Salamba Bhujangasana Step-by-Step:-

•Take 3-4 deep breath and relax your body and mind.

•Lie on your stomach with your toes flat on the mat.

•Keep your legs close together, with your feet and heels lightly touching each other, spread your feet, and legs side by side.

•Bend your elbows and plant them apart of should distance and close to your chest.

•Position your forearms parallel to each other to the centre line of your body

•Plant your forearms palms and fingers firmly on your mat.

•Hold the pose for as long as you are comfortable.

•To release this pose , slowly bring down the chest and head to the mat. Bring the arms by your sides. Turn on your left side and slowly sit up.


•This pose helps to strengthen your back muscles.

•Reduces lower Back Pain.

•Stimulates the abdominal organs.

•Improve Digestion.

•Improving blood circulation and Nervous system.

•Helps Relieve stress.

•Firms the buttocks.

•Improve body posture and toning your abdominal muscles.

•This pose opens the chest.


•This pose should not be done by those who have suffered any injury of the chest, ribs or neck.

•This pose should not be done by pregnant women.

•If you have problem with the spine or misalignment.

•This pose avoided by those who have underwent any surgery of the Thorax or neck in recent past, should avoid this Asana.

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