About

• This Asana Digest covers: Bhujangasana, Niralamba Bhujangasana, Salamba Bhujangasana, Salabhasana, Ardha Salabhasana / Prone Leg Lifts and Vimanasana (Viniyoga Leg Vinyasa)

Sanskrit & Naming

• Bhujangasana
  

boo-jawng-GAWS-ahna

“bhujanga” = cobra

Cobra Pose

• Niralamba Bhujangasana

“niralamba” = unsupported

Unsupported Cobra Pose

• Salamba Bhujangasana

“salamba” = supported

Supported Cobra Pose

Also known as: Sphinx Pose

• Salabhasana
  

shawl-uh-BOSS-ahna

“salabha” = locust

Locust Pose

Heart of Poses

• Backbends

Notes

• These backbends are accessible with widely useful benefits.
• These poses are beneficial for strengthening spinal muscles and preparing for other backbends such as Ustrasana (Camel Pose), Setu Bandhasana (Bridge Pose), Dhanurasana (Bow Pose) and Urdhva Dhanurasana (Wheel / Upward Facing Bow Pose).
• When practicing versions of Salabhasana that include shoulder extension, the pose also helps to prepare for Salamba Sarvangasana (Shoulderstand).
• These poses offer more strength-building than some backbends because there isn’t a linking of upper and lower body to gain leverage.
• These poses tend to appear easier than they are. New students need instruction in subtleties including moving their focus from the lumbar spine to the entire length of the spine.
• See Cautions regarding low back and straining.

Much More in this Digest

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See Also

• Urdhva Mukha Svanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Asana Categories
• General Alignment Principles
• Alignment Cueing