Bhunamanasana (Spinal Twist Prostration Pose) Steps & Benefits
Sanskrit word “Bhunamanasana” means “greeting the earth,” and is considered as one of the traditional Hatha yoga poses. This asana is also known as the ‘Spinal Twist Prostration Pose’ in which the spine is twisted in an effort to bring the forehead to the floor. Practicing this pose develops a sense of surrender to Mother Earth. This asana becomes a preparatory practice for more advanced twisting asanas like Ardha Matsyendrasana.
- Spread a Yoga Mat and sit on it with your legs outstretched and the back in an upright position.
- Allow the hands to rest on the thighs and relax.
- Inhale as you lift the arms parallel with the legs.
- Twist to the right and place the palms to the side of the right hip. Move the right palm back slightly further behind the body with the fingers pointing backward.
- Exhale and slowly bend the torso and bring your forehead to the floor, close to the hand placed behind the body.
- Keep your spine as straight as possible.
- Hold the final pose for a short time.
- You can either retain breath out if you retain the pose for a short time, but if you hold the pose for some time, then you can breathe normally.
- While in the final pose, try to keep both buttocks on the floor.
- Inhale to come out of the twist, lifting the body and returning to the position with your arms parallel to the floor.
- Exhale to return to the starting position.
- This completes one round on the right side,
- Repeat the same steps on the left side as well.
- Practice up to 3 rounds.
- Bhunamanasana stretches and improves the flexibility of the spine and lower back, stimulating the nerves.
- This asana strengthens the lumbar and thoracic areas of the body while maintaining the mobility of the spine.
- This spinal twist prostration pose aids digestion and provides a deep massage to the internal abdominal organs.
- Bhunamanasana should not be performed by people suffering from back problems, peptic ulcers, and hernia.
- People with high blood pressure, hyperthyroidism or heart problems should not practice this asana.
- This asana should be performed after completing a series of forward and backward bending asana.
- It can also be practiced after you have sat for a long period of time in meditation posture.