BHUJANGASANA

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     Bhujangasana | Cobra Pose

is pronounced as BHU-jung-AAHS-uh-nuh. Bhujang = Snake (Cobra); Asana = Posture or Pose. This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation.

Usually our back muscles don’t get much exercise, in our day to day activities. The weakening of these muscles can lead to back aches, stooping, slipped disks and other posture defects. Bhujangasana is an easy way to strengthen the back muscles. You should avoid this asana if you are pregnant or if you have had any abdominal surgery in the recent past. 


         Precaution of bhujangasana

  • Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
  • Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
  • Avoid practicing during periods if you feel uncomfortable. 

       Procedure of bhujangasana

  • Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
  • Keep your legs close together, with your feet and heels lightly touching each other.
  • Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
  • Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands.
  • Checkpoint: Are you putting equal pressure on both the palms?
  • Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
  • Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
  • Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
  • Don’t overdo the stretch or overstrain yourself. 
  • Breathing out, gently bring your abdomen, chest and head back to the floor. 

       Benefits of bhujangasana

  • Opens up the shoulders and neck. 
  • Tones the abdomen.
  • Strengthens the entire back and shoulders.
  • Improves flexibility of the upper and middle back.
  • Expands the chest.
  • Improves blood circulation.
  • Reduces fatigue and stress.
  • Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
  • It strengthens the back muscles especially the lower back.
  • It increases flexibility of the spine and the muscles around it.
  • It tones the organs in the lower abdomen, the digestive organs, the urinary and reproductive organs.