Abstract

AN ANATOMICAL ANALYSIS OF BHUJANGASANA AND SHALABHASANA FOR COMPREHENSIVE HEALTH

*Dr. Anjali Negi, Prof. Dr. Gangadhar Singh, Dr. Guru Sharan Pal

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Abstract

This study provides a comprehensive anatomical analysis of Bhujangasana and Shalabhasana, focusing on their role in promoting holistic spinal health. Bhujangasana emphasizes spinal extension, improving lumbar mobility and reducing back pain, while Shalabhasana strengthens the posterior chain and stabilizes the pelvis. Anatomically, both postures engage key muscles such as the erector spinae, multifidi, psoas, and core stabilizers, fostering strength, flexibility, and balance. Physiologically, these asanas stimulate muscle repair and hypertrophy through eccentric loading, enhancing endurance and tissue nourishment. Ayurvedic principles highlight their role in balancing doshas, particularly Vata, promoting stability and energy flow. From a yogic perspective, Bhujangasana and Shalabhasana enhance proprioception, reduce stress, and prepare the body for advanced practices. Therapeutically, they address posture correction, alleviate musculoskeletal discomfort, and prevent injuries. Additionally, the article emphasizes detailed anatomical considerations, highlighting their role in alleviating back pain, improving posture, and enhancing overall musculoskeletal function. Regular practice contributes to overall well-being by harmonizing physical, emotional, and energetic aspects of health.

Keywords: Bhujangasana, Shalabhasana, Yoga Anatomy, Therapeutic Yoga, Backwardbending asanas.