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Backbend Asana · Elementary (Level 2) · Catalog #800415

Shashank Bhujangasana Shashank Bhujangasana

A dynamic movement sliding from the hare pose forward into cobra and back.

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Shashank Bhujangasana (Shashank Bhujangasana) — Backbend Yoga Posture Illustration

Shashank Bhujangasana (Shashank Bhujangasana) — Backbend posture targeting Back, Chest, Shoulders · With the breath breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Shashank Bhujangasana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
45 seconds
Breath Pattern
With the breath
Drishti (Gaze)
Forward
Target Muscles
Back, Chest, Shoulders
Energy Expenditure
2.6 METs

Alignment, Breath & Drishti Cues for Shashank Bhujangasana

Shashank Bhujangasana (Shashank Bhujangasana) belongs to the Backbend posture family and engages the Back, Chest, Shoulders at an intensity of approximately 2.6 METs. A dynamic movement sliding from the hare pose forward into cobra and back.

  • Breath Rhythm: Maintain With the breath throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Chest, Shoulders.
  • Minimum Recommended Age: 6 years (72 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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