Bhujangasana – The Cobra Pose

Bhujangasana – The Cobra PoseBhujangasana – The Cobra Pose

What is Bhujangasana– The Cobra Pose ?

In ‘Bhujangasana’ the word ‘Bhujang’ is a Sanskrit word and means snake while ‘asana’ means pose. Thus it is called as the Cobra Pose. In this asana the body attains the shape of a raised hood of a snake.

With Bhujanga meaning snake or serpent in Sanskrit, Bhujangasana is literally the Cobra pose. One in this pose, the body resembles a
cobra’s head. Anatomically focusing on the upper back, this pose stretches and strengthens your backbone, thus relieving stress. It also stretches
the chest, opens the rib cage and shoulders (thus the lungs and heart) and its regular practice is said to be beneficial for asthma. It firms the buttocks and is said to awakenen the latent kundalini.
Caution: Do not perform this pose if you have back injury, carpal tunnel syndrome, headache, during pregnancy. One of the most errors
that people make while performing this pose is overdoing the backbend.
Here’s a step by step guide for Bhujangasana – The Cobra Pose:

Bhujangasana Steps

  1. Lie flat on your belly, and gently lengthen the legs back. Make sure that your feet is against the floor. Place your palms under your shoulders and press the elbows towards the body.
  2.  Now push the top of your pubis, feet and thighs into the floor.
  3. Inhale and straighten the arms, lifting the chest off the floor to a height which allows you to you’re your pubis and legs firmly in place.
  4. Having achieved this height, press the tailbone toward the pubis and press your buttocks together.
  5. Straighten the blades of your shoulders and inflate the ribs forward.
  6. Do not push to ribs forward, as this may lead to a pain in the lower back region. This is the backbend. Make sure that you experience equal pressure in all the areas of your back.
  7. Stay with the pose for about 15 to 30 seconds. Exhale and release.
  8. Return to the starting pose.

Bhujangasana Benefits

1. It strengthens your back muscles and arms.

2. It also increases the flexibility of the spine.

3. It stretches your abdomen, chest, shoulders and lungs.

4. It massages the digestive organs, thus enhancing its capacity.

5. It helps in firming your buttocks.

Bhujangasana Dos and Don’ts

People who are suffering from lower back problems, arthritis in spine or wrists and Carpal Tunnel Syndrome are advised not to do this asana.Also, if you are pregnant then also you are suggested not to do this asana. If you have a surgery of an internal organ, then also you are recommended not to do this asana.