1. HATHA YOGA (Bhujangasana & Dhanurasana) Presented By Sonu Maurya

2. Introduction: Bhujangasana Cobra Pose bhujanga = serpent (bhuja = arm or shoulder + anga = limb) Classification and Level Basic prone back bending pose

3. Gherand Samhita A¼‚óanaiÉpyRNtmxaeÉUmaE c ivNyset!, xra< krtla_ya< ØTvaeXvRzI;¡ )[Iv ih.42. dehi¶vxRte inTy< svRraegivnaznm!, jgitR Éu¼IdevI Éuj¼asnsaxnat!.43. Let the body from the navel downwards to the toes, touch the ground, place the palm on the ground, raise the head like a serpent. This is called serpent posture. Benefits: This increase the bodily heat, destroys all disease and by the practice of this posture the serpent Goddess awakes.(Kundalini)

4. Joints & muscle JointsMuscles Spine extensionRectus abdominis muscle Hip extensionExternal obliques muscle Knee extensionExternal intercostals Elbow extension & forearm pronation Arms: Latissimus dorsi, teres major, pectoralis major and minor, biceps, and supinators. Arms: Teres minor, serratus anterior, posterior deltoids, triceps, pronator teres, pronator quadratus. Legs: Rectus femoris, lower fibers of psoas and iliacus, and tensor fascia latae.

6. Breathing  Inhale while raising the torso and normally breath in final posture. Awareness  Physical-Movement on the back, Stretching of the abdominal, Synchronizing the breath with the movement. Spiritual  Swadisthana Chakra.

7. Therapeutic Benefits  Improve breathing.  Remove backache, keep the spine healthy.  Tones the ovaries and uterus and help in menstrual and gynaecological disorder.  Stimulates the appetite, constipation and beneficial for abdominal organs like liver and kidney. Limitation  Peptic Ulcer & Hernia  Intestinal tuberculosis & Hyperthyroid.

8. Dhanurasana Bow Pose Dhanu = bow, Asana = Pose Classification and Level Basic or intermediate prone backbend

9. Gheranda Samhita àsayR padaE Éuiv dNfépaE kraE c àóe ØtpdyuGmm!, ³Tva ÉnuvRTpirvitRta'ˆga< ingxte vE xnurasn< tt!.19. Spreading the legs on the ground, straight like a stick. And catching hold of the feet with the hands, and making the body bent like a bow, is called by the yogis the dhanurasana or bow posture. Hatha Yoga Pradipika pda<guóaE tu pai[_ya< ¢ihTva ïv[avaix, xnurakr;R[< k…yaR˜nurasnmuCyte.25. Holding the toes with the hands, pull them up the ears as if drawing a bow. This in called dhanurasana.

10. Joints & muscle JointsMuscles Spine extensionStabilize arm and scapula position Hip extensionTeres major and minor. Medial rotationPosterior deltoids Knee flexionLevator scapulae, and triceps Scapula adductionLengthen are the pectoralis major and minor Elbow extension & Finger and hand flexion Anterior deltoids, and serratus anterior & hip joints are the hamstrings Forearm pronationextensor portion of adductor magnus

12. Breathing  Inhale And start the position retain the breath while raising the body. Retain the breath inside in the final posture. Awareness  Physical- Abdominal region, back rhythm of expantion and contraction of abdominal Spiritual  Manipurachakra and Ajna chakra

13. Therapeutic Benefits  Massage the liver, abdominal organ and muscle.  Toned the pancreas, adrenal glands and balancing their secretions.  The kidneys are massaged and excess weight is reduced the abdominal area.  Improved the digestive, excretory reproductive organs and help to remove gastrointestinal disorders like dyspepsia, chronic constipation.  Useful for management of diabetes and mensuration disorder.

14. Cont.  Help to hunching of the upper back.  Strength the thighs muscle.  Improve Blood circulation.  Muscle and nerves are activated removed stiffness. Limitations  Weak heart & High Blood Pressure.  Hernia & Peptic or Duodenal ulcer.  Appendicitis & colitis.  Abdominal surgery.

15. Research Study S.noAuthorTitleInterventionResult / Conclusion 1(Indu Taneja and team,2004) Yogic Versus Conventional Treatment in Diarrhea- Predominant Irritable Bowel Syndrome Bhujangasan and dhanurasana The study indicates a beneficial effect of yogic intervention over conventional treatment in diarrhea-predominant IBS. 2Manju and et al. To study the effect of bhujangasana on lumber spondylitis bhujangasanaBhujangasa holds promising hopes in the management of lumber spondylitis. 3Tekur.P et al. Effect of yoga on Pain, function disability and spinal flexibility in lower back pain IAYT Bhujangasana & bhanurasana etc.) Seven days yoga practice reduced pain related disability and improved spinal flexibility.

16. Reference  Swami Muktibodhananda, Hatha Yoga Pradipika, Yoga publication trust, Munger, Bihar,India.1985,. Page no.82  Swami Niranjanananda Saraswati, Gheranda Samhita, Bihar Yoga Bharti, Bihar.1997, Page no:152,196.  Srisa Chandra Basu, The Gherand Samhita, Munshuram manoharlal Publication Pvt.Ltd., Page no: 15,19.  Leslie Kaminoff, Yoga Anatomy, Human Kinetics, 2007, Page no.164- 169.  Swami Satyananda Saraswati, Yoga and Kriya, Yoga Publicationsn Trust, Munger, Bihar, India. (1981), Page no: 104,459.