Bhu Namanasana – Spinal Twist Prostration Pose In Yoga

Bhu Namanasana also known as the Spinal Twist Prostration Pose In Yoga is a part of the yoga poses for the spine group of yoga poses. It is classified under the Intermediate yoga poses category.

In this article on Bhu Namanasana – Spinal Twist Prostration Pose In Yoga, we’ll learn how to do the pose, its benefits, breathing pattern, sequence, precautions, and notes for practitioners.

How to do Bhu Namanasana | Breathing pattern | Demo Video | Sequence | Benefits | Precautions | FAQs

How to do Bhu Namanasana – Spinal Twist Prostration Pose In Yoga

• Sit with the spine erect and the legs outstretched.
• Place the hands to the side of the right hip.
• Move the right hand back slightly further behind the body with the fingers pointing backward.
• Twist the trunk 90 degrees to the right, using the arms and shoulders as levers. 
• Slowly bend the torso and bring the forehead to the floor, close to the hand placed behind the body. 
• The spine should be as straight as possible. 
• Try to keep both buttocks on the floor.
• Hold the final position for a short time.
• Slowly raise and return to the starting position.
• Repeat the movement on the other side. This completes one round.
• Practise up to 5 rounds.

Breathing pattern

It’s essential to follow the following breathing pattern while doing Bhu Namanasana (Spinal Twist Prostration Pose)

• Inhale while facing forward.
• Retain the breath in while twisting.
• Exhale while bending.
• Retain the breath out in the final position or breathe normally if holding the asana for some time.
• Inhale while raising the trunk.
• Exhale while re-centring the body.

Demo Video

Sequence

The following is the sequence of doing Bhu Namanasana (Spinal Twist Prostration Pose)

• This asana should be practised after completing a series of forward and backward bending asanas. 
• It also stretches the legs and spine when performed after long periods of time sitting in a meditation posture. 
• It is a preparatory practice for more advanced twisting asanas such as ardha matsyendrasana.

Benefits

Bhu Namanasana stretches the spine and lower back, making the muscles supple and stimulating the nerves.

Precautions

People with back problems, peptic ulcer, hernia, hyperthyroidism, high blood pressure or heart problems should not practice the spinal Twist Prostration Pose (Bhu Namanasana).

Yoga Poses For the Spine series

The Bhu Namanasana – Spinal Twist Prostration Pose In Yoga is a part of the yoga poses for the spine group of yoga poses.

Spinal Twisting Yoga Poses are important for spinal health. Every practice should include at least one Yoga pose for the spine, preferably following the forward and backward bending postures. On the emotional and psychic levels, controlled twisting and untwisting represent a means of managing the knots and problems we encounter. These yoga asanas or yoga poses give insight and inspire a systematic approach to untying the tangled knots of life.

The following is a complete list of all the important Yoga Poses for the spine.

1. Meru Wakrasana – Spinal Twist In Yoga
2. Bhu Namanasana – Spinal Twist Prostration Pose In Yoga
3. Ardha Matsyendrasana – Half Spinal Twist Pose In Yoga
4. Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga