How To Do Bhunamanasana (Greeting The Earth Pose) Yoga

Bhunamanasana, a traditional Hatha yoga pose, has greater significance from a health point of view. The carriage comes under advanced yoga asana, known as ‘Earth Yoga Pose’ or ‘Greeting the Earth pose’. The pose is beneficial in making you physically, mentally and emotionally strong. It also makes your body flexible, strong and sturdy. Bhunamanasana comprises Bhu, which means ‘Earth’, Naman indicates ‘Greet’, and Asana, which means ‘yoga pose’.

Benefits

Regularly practising the pose helps strengthen the lumbar muscles and thoracic spine, thus helping increase flexibility.
It gives twisting to the muscles around the rib cage.
It improves digestion by sensitising the inner abdominal muscles.
It is suitable for weight loss as the pose requires tremendous flexibility.

Bhunamanasana steps

We will be able to learn the step-by-step instructions for practising Bhunamanasana yoga.

Sit on the floor with your legs stretched straight apart.
Move your legs sideways one by one to widen the distance between them as much as possible. Please ensure your legs remain fully extended and the back of your thighs and calves rest on the floor.
Catch your big toes between thumbs and index and middle fingers. This hand position helps you maintain balance and stability.
Keep your spine erect, extend your ribs, and engage your core muscles. Pull the diaphragm upward while taking deep breaths to create space and openness in the chest and abdomen.
With an exhale, begin to bend forward from your hips. Lower your head toward the floor while keeping your legs extended and your feet flexed. The goal is to bring your head as close to the floor as possible.
Continue to bend forward until you can rest your head on the floor. If you cannot reach the floor with your head initially, that’s okay. Go as far as you comfortably can without straining.
After resting your head on the floor, extend your neck and place your chin on the floor. This helps to maintain alignment and avoid straining the neck.
Gradually try to lower your chest toward the floor as well. Keep breathing deeply and slowly while maintaining the pose.
Hold this position for 30 to 60 seconds, focusing on your breath and gently deepening the stretch as your body allows. Remember not to force yourself into the pose; it should be comfortable and sustainable.
To release the pose, inhale and slowly raise your trunk off the floor. Release your hold on your feet and bring your legs together.

Greeting the Earth for Beginners

You can start by sitting on the floor with your legs extended straight before you.
Place your hands on your thighs with your palms facing down. Sit up tall with your spine straight and shoulders relaxed.
Inhale slowly as you raise your straight arms forward to shoulder height. Please keep your arms parallel to the floor and your fingers extended.
Exhale while keeping your back straight and gently tilting your upper body forward, and try to touch your big toes, knees, or thighs with your fingers.
Keep practising it; regularly practising the pose will develop your flexibility and ensure you reach perfection.