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The word Tiryaka means triangular or diagonal, and Bhujanga means cobra. Therefore this Asana is also called Twisting Cobra Pose. The word Tiryaka is used in two senses. Firstly, because in the final pose one gazes over the shoulder diagonally across the back of the body at the heel on the opposite side. Secondly, because one gazes over each shoulder in turn at the heels, the direction of the gaze from each shoulder forms two sides of a triangle, while the width between the shoulders forms the base or third side of the triangle.
TECHNIQUE
Lie on the floor facing downwards.
The balls of your feet should be in contact with the ground and the feet can be together or slightly separated.
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| Tiryaka Bhujang Asana |
Place your hands so that they are below and beside both shoulder blades i.e. the hands are about half a meter apart.
Straighten your arms, and raise your shoulders and head off the ground.
Let your back remain limp and passive.
As you raise your body, simultaneously twist your back slightly to the right.
Turn your head and gaze over the right shoulder at your left heel.
Your back should remain totally relaxed.
In the final position, your arms should be straight.
Don't strain, but try to twist your head and back as much as you can in the final position, keeping your navel as close as possible to the ground.
Stay in the final position for a second or so.
Then face forwards again.
Bend your arms and lower your body.
Repeat exactly the same procedure but twisting the body and head to the left side, and looking at your right heel over your left shoulder.
Having completed return to the starting position.
Practice more rounds according to your capacity and available time.
Breathe normally in the starting position.
Breathe in as you raise your body. While in the final raised position hold your breath and as you lower the body to the ground breathe out.
While raising and lowering the body, be aware of breathing and relaxation of the back, together with movement of the body. Try to synchronize the breathing with the body movement. In the final position direct your attention to the opposite heel.
Allow your back to relax, so that it sags towards the ground in the final pose. This relaxation enables greater movement of the trunk.
Practice eight times for Shankha Prakshalana Dhauti otherwise, as many times as you may wish.
People suffering from peptic or duodenal ulcers, or hernia, should not do this asana.
BENEFITS
Corrects the bad effects of poor posture of the upper back.
Excellent in dealing with cervical spondilytis.
Builds up and tones the muscles of shoulders, neck and upper back.
Increases lung capacity by opening up the rib cage and allowing lungs to expand and contract to maximum.
Brings luster and shine to the face.
Regulates the metabolic rate of the body and digestion process.
Strengthens the arms.
Massages the liver, pancreas, stomach and gall bladder.
Increases the flow of blood and oxygen to brain, mental nerves and capillaries.
Nerve current flows freely from nerve ending to spine and vice a versa.
Sharpens the memory and increases the efficacy of sensory organs to perceive things better and passing on the filtered information to brain to act & react.
Cures cervical, poor posture, asthma, bronchitis, decreasing rounding of the shoulders, diabetes, blood pressure, sluggish liver and intestines.
