Learn How to do Bhujangasana or Cobra pose with its Benefits

Bhujangasana receives its name from Sanskrit, where “Bhujang” means “Snake” and “Asana” is “Pose” and hence the name Cobra Pose. Bhujangasana resembles Cobra who has his hood up.

Bhungasana or Cobra Pose is an asana that bends backwards and a very integral part of Suryanamaskar and Padma Sadhana. It is a very useful asana to eliminate pain and stiffness of the back, neck and abdomen.

According to yogic literature, Bhujangasana or Cobra Pose heals the body of disease and awakens Kundalini, the cosmic divine energy that promotes self-realization.

Bhujangasana or Cobra Pose helps relieve stress and anxiety if practiced regularly, carefully and correctly.



Techniques to make Bhujangasana or cobra posture

  • To practice Bhujangasana or cobra posture, lie face down on the floor or yoga , that is, face down with the top of the feet and the chin resting on the floor.
  • The legs should be held together, with the heels and feet slightly supported.
  • Place your palms down, that is, facing the ground and under your shoulders with the fingers of your hand facing out, that is, the other side of the body.
  • While practicing Bhujangasana or the Cobra Pose, the elbows should be kept parallel to each other and close to the body.
  • While inhaling deeply, gently lift your head, chest and abdomen while keeping your belly button and pelvis touching the floor.
  • Bring your shoulders back and down so that your head tilts back and the chest opens. forward while practicing Bhujangasana or Cobra Pose.
  • Center your gaze forward or upward depending on the flexibility of your neck and spine or as far as you can lean back.
  • Lift your body up until your arms are straight on the ground.
  • Keep pressing the ground with your pelvis. Also, make sure you don’t put a lot of strain on your arms.
  • At a point where you feel comfortable, hold the posture for 20-30 seconds.
  • Straighten your body to a point where you feel comfortable. Do not stretch too much or strain.
  • While exhaling, gently bring your body down to rest on the floor.
  • Relax with your hand stretched out and your chin touching the floor.

Benefits of Bhujangasana or Cobra Pose

  • One of the benefits of Bhujangasna or Cobra Pose is that it opens the chest and strengthens the core.
  • Help in the treatment of respiratory disorders such as asthma .
  • Bhujangasana or Cobra Pose helps in the treatment of Sciatica .
  • It is beneficial to relieve stress and fatigue.
  • Regular practice of Bhujangasana helps relieve constipation and improves digestion.
  • Bhujanagasana helps eliminate menstrual irregularities.
  • It helps strengthen the shoulders and arms.
  • The posture of Bhujanagasana or Cobra increases the flexibility of the body.
  • It is beneficial to relieve stiffness of the lower back.

Precautions for Cobra Pose

  • People with recent or chronic back injuries should not practice Bhujangasana or Cobra Pose.
  • Pregnant women should not perform Bhujangasana.
  • People who have had recent abdominal surgeries should not perform Bhujangasana or Cobra Pose.
  • People with carpel tunnel syndrome Hernia, wrist or rib injury should not practice Bhujangasana.

Tips for beginners while doing  Bhujangasana or Cobra Pose

  • You should not bend your back while practicing bhujangasana. Stretch as much as your body allows.
  • The legs should be actively engaged in Bhujangasana. Be sure to press your legs as deep as possible on the floor or the yoga mat, as this will allow you to lift the chest higher in the cobra’s posture.

Final Words

We had seen What is Bhujangasana . Like all types of yoga, Bhujangasana also gives you immense health benefits. So, just go with Namaskarasana !

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