Q.Discuss the technique and benefits of Bhujangasana. (150-200 words)
Bhujangasana lifts the chest and head backward while lying prone, strengthening the spine and opening the chest and internal organs' function.
Technique: Begin lying prone with legs together, toes pointing outward, hands by the sides, palms up, and the forehead resting on the ground. Fold the hands at the elbows and place the palms on the ground near the shoulders, thumbs under the armpits. Bring the chin forward onto the ground, gaze ahead. Raise the chin and turn the head backward as far as comfortable, then raise the thorax, turning the spine backward up to the navel -- WITHOUT raising the navel itself off the ground. Hold the posture, then slowly reverse the sequence (navel area down first, then thorax, shoulder, chin, forehead) to return to the start.
Benefits: it strengthens and increases the flexibility of the spine and the whole vertebral column; opens the chest, shoulders, heart, and ribcage; tones the entire spinal extensor group of back muscles; stimulates both the endocrine system and the digestive organs; and is specifically noted as good for kyphosis (an excessively rounded upper back). Contraindications: avoid during pregnancy, spondylitis, or with spinal injuries/weak back muscles.
Bhujangasana: lift the chin, head, and thorax backward from a prone position without raising the navel. It strengthens and increases the spine's flexibility, opens the chest/shoulders/ribcage, stimulates the endocrine and digestive organs, and helps kyphosis.
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