If you are constrained of certain health reasons to select only one Yoga asana daily, then Bhujangasana (Cobra pose) would make an ideal choice. Bhujangasana is a simpler version of Purna Bhujangasana wherein only the upper body is raised and the legs stay on the ground.
What is Bhujangasana?
The name Bhujangasana is derived from the Sanskrit word ‘bhujanga’ which relates to snake or serpent. And asana means posture. So, it is often referred to as the Cobra pose, as it resembles the posture of a cobra that has its hood raised.
This cobra pose has simple steps. To achieve this pose, lie down on your belly and place your face in a way that your chin touches the ground. Place your hands close to your body with your palms touching the ground. Straighten out your legs and press your palms firmly against the floor. Maintain steady hips and remain in the position for 15-20 seconds. And then release.
Things You Should Know Before Trying Bhujangasana:
Before trying out Bhujangasana poses, you should keep your stomach and bowel system empty. Have your meals at least four to six hours before doing the asana in order for the food to get digested. You should have enough energy to try this practice.
It is best to practice yoga in the morning. But you can practice the same in the evening, if you happen to skip it in the morning.
How To Do The Bhujangasana:
Begin by lying flat on the ground on a comfortable surface like a yoga mat while making sure your feet are pressed together against the floor. After that, spread your hands on the floor under your shoulders and elbows against your rib cage. Close your eyes and inhale slowly. Continue to breathe deeply and slowly. Here are several ways on How to do Bhujangasana.
1. Bhujangasana For Beginners:
Beginners should not go fully into the asana as it may strain their back and neck. You should find a height that is suitable to you while ensuring not to strain your back and neck. Take your hands off the ground for a moment for an extended stretch. Here are the Bhujangasana steps for beginners.
- Lie flat on your stomach. Place your hands on the side while ensuring your toes touch each other.
- Slowly, move your hands to the front, while making sure they’re at shoulder length. Then place your palms on the floor.
- Now, place your body weight on your palms. Inhale and raise your head and trunk.
- Arch your neck backward to copy the cobra with the raised hood. Make sure that your shoulder blades are firm and shoulders are kept away from your ears.
- Press your hips, thighs, and feet to the ground.
- Hold the asana for 15-30 seconds while breathing normally. Allow your stomach to press the ground.
- Slowly bring your hands to the sides to release the pose. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Slowly rest your head on one side and breathe.
2. Advanced Guide:
This asana has a variation known as the Bheka Bhujangasana where the legs are bent at knee and the feet are crossed beneath the thighs. The exercise form intensifies the back-bend.
- First lie down on your stomach while relaxing your forehead and resting on the ground.
- Join your legs together and keep your arms near your body.
- Position your hands besides the chest, and palms pointing towards the ground.
- Inhale and slowly raise your upper part of body along with chest till the navel.
- Then exhale and bend your spine backwards.
- Release your neck.
- Hold the position for 30 seconds.
- Gently elevate your legs with bending knees and try placing your feet near your head.
- Try touching your head using your toes.
- Hold this position for 30 seconds.
- Exhale and come back to initial position. Relax for one minute and repeat three to four times.
Bhujangasana should be avoided if you suffer from the following conditions:
- Carpal tunnel syndrome
- Back injuries
- Recent abdominal surgeries
The 16 Impeccable Benefits of Bhujangasana:
There are few amazing Bhujangasana Benefits. They are listed below:
- Increases flexibility
- Tones the abdomen
- Strengthens the arms and shoulders
- Decreases stiffness of the lower back
- Stretches muscles in the shoulders, chest and abdominal
- Improve menstrual irregularities
- Elevates mood
- Firms and tones the buttocks
- Stimulates organs in the abdomen, like the kidneys
- Improves blood circulation
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves digestion
- Strengthens the spine
- Soothes sciatica
- Helps to ease symptoms of asthma
All material on this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Bhujangasana is a simple and effective method to strengthen your back and treat several problems. Do you have similar problems that refuse to go away? Then you should try these Cobra pose benefits.