How To Do Ardha Bhujangasan And Its Benefits

हिंदी में पढ़ें

Ardha Bhujangasan is also known as ‘Sarpasan’ because this posture resembles the shape of a snake. Ardha Bhujangasan has an effect on your upper body muscles. Due to the effect of this yoga, it has also been included in the types of Surya Namaskar. Ardha Bhujangasan is very effective easy yoga, after practising this asana you feel energetic throughout the day. If you want to start yoga, this yoga will be very beneficial, which makes your muscles flexible. (Also read: How to do Trikonasana or Triangle pose)

Let’s know what is the correct method of doing Ardha Bhujangasan and its benefits.

The correct method for doing Ardha Bhujangasan:

  • Lie down on the ground in a comfortable position.
  • Now get your legs together so that the ankles also come together.
  • Keep both of your hands slightly above the chest.
  • Ensure that your elbows are touching the ground completely at the level of a stomach.
  • Now lift the waist and head upwards while taking in a breath.
  • Keep in mind that while lifting the head and waist, do not move your elbows from your place. (Also read: How to do Paschimottan asana Or Seated Forward Bend Pose)
  • Now leave the breath and raise the head slowly.
  • Keep looking at the sky.
  • Inhale and exhale the breath at least five times in this condition.
  • Now bring the head down and leave the breath outwards
  • If you can not stay in this state for a while because of any problem, then inhale breath while lift waist. While exhaling breathes bring the head and waist down. Do this five times.

Benefits of practising Ardha Bhujangasan:

Ardha Bhujangasan gives strength to the upper part of your body. At the same time, it eliminates your pain by correcting the bone-related stress and problem of the lower part of the waist. People who complain of pain in the waist, they can get rid of the pain by doing this yoga. If you have too much pain in your waist, while doing Ardha Bhujangasan, keep your speed very slow and do not drag the body much. Ardha Bhujangasan also improves blood flow as well as making your body flexible. (Also read: How to do Vriksasana or Tree pose)

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"Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information, assumes no liability for any loss, damage, expense, or anything whatsoever as a result of the implementation of the advice/tips given. If you suspect any medical condition, kindly consult your doctor or professional healthcare provider."

Amrita Lohia


As a transformational and power yoga instructor, she is committed to creating a holistic routine for her students especially for the ones suffering from...