Bhunamanasana is a twisting type of yoga asana described in the Hath yoga text. The word Bhunamanasana is an amalgamation of three Sanskrit words, namely “bhu”, “namana” and “asana”. The literal translation of the name of this asana in English is “greeting the earth pose,” but it is commonly called ‘Spinal Twist Prostration Pose.’ Apart from its health benefits, practicing this asana develops a sense of submission to Mother Earth. Additionally, this pose serves as a preparatory pose for a few other advance poses like Ardha Matsyendrasana. This article is about Bhunamanasana Benefits, steps, and contraindications.
Bhunamanasana in 6 Easy Steps
- Sit straight on the ground with your legs outstretched and your back in an upright position. Rest your hand on your thighs. Use a folded blanket or a yoga mat for extra comfort.
- Now, lift your arms parallel to the thighs while berating in slowly.
- Twist to the right slowly and place your right palm on the ground behind your back in line with your spine. Place your left palm in line with your hips.
- Exhale and slowly bend the torso and take your chest and forehead as close as possible to the ground. Hold this pose for a few seconds.
- While in the final pose, try to keep both your buttocks on the floor. Doing so will give a good twist to the muscles around your belly and on your back.
- Finally, inhale to come out of the twist, lifting the body and returning to the initial position.
Repeat the same steps on the left side as well. Practice 2-3 times on each side.
- Bhunamanasana stretches and improves the flexibility of the shoulders, spine, and lower back, stimulating the nerves.
- This asana strengthens and improves the flexibility of the lumbar and thoracic parts of the spine while maintaining its mobility.
- Regular practice of the spinal twist prostration pose can correct the alignment of the hip joints.
- This asana is also believed to improve a sluggish and fatty liver.
- Bhunamanasana should not be practiced by people suffering from Spondylitis or Injury of the Lumbar Spine or the Sacrum.
- People with hypertension (high blood pressure), hyperthyroidism, or heart-related issues should also avoid this asana.
- Pregnant and menstruating women should seek advice from a doctor or an expert before practicing this yoga.
This asana can be practiced after completing a series of forward and backward bending asana. Alternatively, it can also be performed after sitting for an extended period in the meditation posture.