When this Asan is fully done, it gives the appearance of a hooded cobra. The raised trunk, neck and head represent the hood. Hence the significant name. ‘Bhujang’ means a cobra in Sanskrit.
Lie down on the blanket keeping the back above. Relax all the muscles completely. Place the palms below the corresponding shoulders on the blanket. Raise the head and upper portion of the body slowly just as the cobra raises its hood. Bend the spine well. Do not raise the body suddenly with a jerk. Raise it little by little so that you can actually feel the bending of the vertebrae one by one and the pressure traveling downwards from the cervical, dorsal and lumbar regions and lastly to the sacral regions. Let the body from the navel downwards to the toes touch the ground. Retain the posture for a minute and slowly bring down the head little by little. You may repeat the process 6 times.
All the Western physical culturists unanimously acclaim the importance of rendering the spine supple and elastic. Elasticity of the spine means health, vitality and youth to the individual. The deep and superficial muscles of the back are well toned up. This pose relieves the pain in the back that may have been caused due to overwork. The abdominal muscles are pulled and thereby strengthened. The intraabdominal pressure is increased to a very high degree and so constipation is removed. The whole abdominal viscera are toned up. Every vertebra and its ligaments are pulled backwards and they get a rich blood supply. It increases bodily heat and destroys a host of ailments. It gives good appetite.
Bhujangasan is particularly useful for ladies in toning up their ovaries and uterus. It is a powerful tonic. It will relieve amenorrhoea, dysmenorrhoea, leucorrhoea and various other utero-ovarine troubles.
When this Asan is performed, it gives the appearance of a bow. ‘Dhanur’ means a bow. The stretched hands and legs represent the string of a bow; and the body and the thighs represent the bow proper.
Lie prone on the blanket. Relax the muscles. Now bend the legs over the thighs. Catch hold of the right ankle with the right hand and the left ankle with the left hand firmly. Raise the head, body and the knees by tugging at the legs with the hands so that the whole burden of the body rests on the abdomen and the spine is nicely arched backwards like a bow.
Maintain this pose for a few seconds and then relax the body. You can either make a Kumbhak or breathe normally. Even weak persons can do this Asan easily. To perform the Asan a sudden movement of the body is required. Be steady. Do not jerk the body.
Dhanurasan complements or supplements Bhujangasan. We can say it is a combination of Bhujang and Salabh Asan with the addition of catching the ankles. Bhujang, Salabh and Dhanur Asans form a valuable combination. They always go together. They form one set of Asans. Dhanurasan should be repeated 3 to 4 times.
The very appearance of the pose gives one the idea that it is a combination of Bhujangasan and Salabhasan. All the benefits of Salabh and Bhujang Asans can be derived to a greater degree in Dhanurasan. The back muscles are well massaged. This removes constipation and cures dyspepsia, energizes digestion, invigorates appetite and relieves congestion of the blood in the abdominal viscera. This Asan is highly suitable for ladies.
In Sanskrit “Mayur” means peacock. When this Asan is exhibited the body resembles a peacock which has spread out its bundle of feathers at the back.
Knel on a blanket. Join the two arms together and rest them on the ground, palms turned down. You may curve the fingers slightly. This facilitates balancing. Keep the hands firm. Now you have steady and firm forearms for supporting the whole body. Bring down the abdomen slowly against the conjoined elbows. Support your body on your elbows. Then stretch your legs. Inhale and raise the legs together from the ground. Raise the legs straight on a level with the head, parallel to the ground. Keep the posture steady for 5 seconds and then rest the toes on the ground and exhale. This is Mayurasan. Rest for a few minutes.
This is the best Asan known for all stomach disorders. Owning to the pressure of hands on the stomach below the navel, the abdominal aorta is partially compressed and the blood that is thus checked is directed towards the digestive organs. The liver, pancreas, stomach, kidneys are toned up. The intra-abdominal pressure is increased to a very high degree and the abdominal viscera is toned up. Mayurasan awakens the Kundalini Shakti.
Mayurasan has got a charm of its own. It braces you up quickly. It serves like a hypodermic injection of adrenalin or digitalin. This is wonderful Asan for improving digestion. Sluggishness of the liver or hepatic torpidity disappears. This one Asan can give you maximum benefit in a minimum space of time; a few seconds daily are enough