Firstly, because in the final pose one gazes over
the shoulder diagonally across the back of the
Body at the heel on the opposite side. Secondly,
because one looks over each shoulder in turn at
the heels, the direction of the gaze from each
shoulder forms two sides of a triangle while the
width between the shoulders forms the base or
The third side of the triangle. However, this is a bit complicated for translation, especially if you try to associate it with a Cobra. One English name of this asana is the ‘twisting cobra pose’.
Mistakes to avoid:
Many people stiffen their backs and raise the abdomen off the ground when they move into the final position. This is wrong. Allow your back to relax, so that it sags towards the ground in the final pose. This relaxation enables greater movement of the trunk.
Limitations:
Those people who suffer from peptic or duodenal ulcers, or a hernia, should not do this asana.
Technique:
Breathe normally as you hold the pose for 15 seconds. Come back to the centre. Repeat the twist to the right side, turning your head and upper body to the right to look at your left foot.
Breathing normally as you hold the pose for 15 seconds.
Return to centre. Exhale as you lower your chest to the ground.
Benefits ofTiryaka Bhujangasana
Anatomical: Strengthens the shoulders and arms, back, abdomen, rotators, and tights. Realigns the spine
and massages the abdominal organs.
Respiratory: Opens the chest for improved breathing and lung capacity.
- Tiryaka Bhujangasana makes the spine flexible and strong.
- It can correct many postural errors of the upper spine and is good for cervical spondylitis.
- Expands the chest and improves lung capacity.
- Strengthens the abdominal muscles and improves digestion.
- It is good for the liver, kidneys, stomach and pancreas.
- Tiryaka Bhujangasana strengthens the arms and shoulders.
- The muscles of the upper back are flexible and strong.
Counter-Pose:
Any forward bending pose.
Notes:
Each exhales, try to deepen the twist using the strength in your arms and rotator muscles in your abdomen.
Contraindications for Tiryaka Bhujangasana
- Those suffering from a spinal injury should not use Tiryaka Bhujangasana.
- Also avoid it if you hurt your wrist, arms and shoulders.
- People with gastric ulcers should exercise caution in this posture.
- Avoid this position if you have a hernia.
- Pregnant women should not use Tiryaka Bhujangasana since the weight of their body puts pressure on the fetus.