Bhujangasana or Cobra Pose: Magnificent Health Benefits
The name Bhujangasana comes from the Sanskrit word ‘Bhujanga’ which translates to ‘snake’ or ‘serpent’ and ‘Asana’ meaning ‘posture’. Hence, it is often referred to as the Cobra Pose as it reflects the posture of a cobra that has its hood raised. The Cobra Pose opens up the shoulders and the neck. It stretches muscles in the shoulders and chest, strengthens the arms. IT also helps treat constipation. One should know how to do Bhujangasana and it helps in relieving ones stress and anxiety.
Step-by-Step Process: Learn how to do Bhujangasana effectively
Bhujangasana and its benefits can be reaped if done the right way. Here are 6 steps to carry out the Cobra Pose Asana.
Step1: Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the legs if somebody has backache
Step 2: Put your palms besides your shoulder and the head should rest on the ground
Step 3: With inhaling raise your head up to your navel region and try to see the roof
Step 4: Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling
Step 5: Come to the original position slowly with deep exhalation
Repeat the process for 3 to 5 times
Ministry of Culture provided benefits reaped from the powerful yoga pose
How many types of Bujangasana are there? How to do Bhujangasana of various types?
- Cobras pose (Saral Hasta Bhujangasana) – This is the advanced form of Bhujangasana. The head is up just like the hood of a serpent or cobra. Cobra pose has been given special significance in Hatha Yoga and covers to all the body systems of the body from the health point of view
- Curved hands cobra pose (Vakra Hasta Bhujangasana)- is an effective cobra pose that helps to enhance the efficiency of digestive system
- Half cobra pose (Ardha Bhujangasana)- is also known as sphinx pose because the final Asana is resemble to an Egyptian sphinx. This Asana is particularly beneficial for those who have stiff back and helps to provide flexibility to the body
- Cobra pose with raising palm– This is good Yoga exercise for buttock. This is useful to reduce fat from the waistline as well as for buttock beauty.
Benefits of Cobra Pose
- Stretches muscles in the shoulders, chest and abdominal
- Decreases stiffness of the lower back
- Strengthens the arms and shoulders
- Increases flexibility
- Improves menstrual irregularities
- Elevates mood
- Firms and tones the buttocks
- Energize the heart
- Stimulates organs in the abdomen, like the kidneys
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
- Improves digestion
- Strengthens the spine
- Improves joint pain
- Helps to ease symptoms of asthma
Precaution must have to take
Before you begin it is best to know how to do Bhujangasana. One doesn’t only need to follow the right steps, but also important precautions
6 Important Precautions that you must take while doing Bhujangasana
- Before you lift your head and chest from the floor, make sure your hands positioned correctly. Your hands should be next to your chest and under your shoulders Locking the elbows
- Many people keep their arms totally straight while getting into Bhujangasana and that is incorrect. Locked elbows can jam your shoulders toward your ears. So slightly bend your arms and relax
- In the classical version of Cobra pose, the neck is arched back in a graceful extension of the spine. This healthy arc can easily turn into unhealthily throwing the head backwards. To maintain length in the upper spine, gaze directly forward or diagonally downward
- Crunching the lower back: Cobra isn’t about how high you can lift but about your spinal extension. Peel yourself off the floor one vertebra at a time to create a beautiful, even arc. If your arc is turning into more of an L shape, you’ve come up too high and should lower a few inches to avoid crunching your low back
- Clenching the buttocks: There is a temptation to squeeze the buttocks in Bhujangasana as the backward bend doesn’t come naturally to the body. Save energy and relax your glutes instead
- If you’re getting into low Cobra Pose, then it’s okay to have your feet together. However if you’re rising into extended Cobra Pose, your feet should at least be hip-distance wide. This lessens the pressure on the low back. Point your feet straight back, heels toward the sky and tuck your toes under.
Also read: How to do Gomukhasana?