Step 1: Get into Bhujangasana comfortable variation (as mentioned above).
Step 2: Bend your knees from the back; press your thighs on the floor; inhale and while inhaling, move your head at the back; maintain the position with normal breathing for 1-2 minutes.
Step 3: As a variation to this, lie down on your abdominal region; both the hands are resting by the side of your body; inhale and while inhaling, raise upper part of your body off the floor; stretch your chin and move your head at the back; you are looking at your forehead; move your legs apart; press your thighs on the floor and bend your knees; press your hands and wrists on the floor and maintain the stretch with normal breathing; hold for 1 minute and gradually return back to lying down position.
This asana has a number of benefits provided this asana is performed regularly and properly. It is advised to learn and perform this asana under the guidance of a certified / qualified yoga instructor.
- For beginners, this could be a difficult asana and hence it is suggested to use the support of a wall or a vertical structure.
- This asana is a great way to strengthen your torso and back, arms and shoulders. Because of the arched position of the back, it helps toning the nerves of our spine. If practiced regularly, this is an excellent asana for improving flexibility of our spine.
- It is a good asana to improve body stability and over all sense of balance. As you gain more control over this asana, it would help you build stamina and endurance.
As the asana is an inverted pose, there is increased flow of blow to the brain and pituitary glands which revitalizes all body systems.
- This could also help improve memory and concentration. This asana is also believed to relieve stress and anxiety. Because of increased blood flow to the hair follicles in the scalp, it could also help in reducing hair loss.
- This asana could be used to treat back problems such as slip discs but must be done under strict supervision of a certified / qualified yoga expert.
It is important that while you perform this asana, you continue to breathe deeply but in a relaxed manner
This asana should be practiced in the supervision of a certified / qualified yoga expert. It is a difficult asana and therefore it is advised that you go slow and use appropriate props while practicing this asana.
- People suffering from high blood pressure, vertigo, cerebral thrombosis or heart diseases should not attempt this asana.
- If you are suffering from any hip or back problem, you should not perform Virchikasana.
This asana should not be practiced by people with high blood pressure, vertigo, cerebral thrombosis or heart disease. All cautions for strenuous, inverted postures apply.
- Because you are using your elbows and shoulders are taking the load of your body during the asana, anyone with shoulder and wrist injury or problem should not perform this asana.