How to do Bhujangasana (Cobra Pose) and its Benefits

Look at how fit people in the days gone by were!! Perfect curves, well shaped and toned muscles, flat stomachs and what not. Now take a look at the bodies we live in, out of shape, badly maintained and a sad story to deal with.

By not exercising, at least for thirty minutes everyday, the body gets into the mode of sedentary living. This brings along a host of health issues, some of which can paralyse us or can take our lives away. Is this what we want? NO

So let’s take a pledge today, a pledge to take care of our body, mind and soul. We will now learn and read more about what yoga can help us with. The ancient art and science of yoga has been around for many centuries. People across the globe have benefited in more ways than one, practicing the varied asanas and postures of yoga. So why not you?

Experts say, most of the ailments and sicknesses in the body happen because of the lack of care or the pretentious ways of ignoring the needs of the body to be exercised everyday. Our body resembles a machine, which if not oiled and serviced well, would give way in time. This is surely what we do not want happening to our human self!! Hence, eat well; drink a lot of water and exercise daily.

Today we would like to speak about one particular asana, Bhujangasana. The posture is known top replicate poses of a snake, which can help the spine and the chakras of the body. Hence, please read on and be well-informed for the same.

Bhujangasana and you

The name Bhujangasana comes from the Sanskrit word “bhujang” meaning snake or serpent. Therefore the asana is called the Cobra pose. This asana is a backbend pose, with the person in a pose resembling a serpent with its hood raised. The asana is a part of the sequence of Surya Namaskar (sun salutation) and also asanas in Padma Sadhana. The asana is highly beneficial and known to awaken the kundalini, destroy diseases and also increase body heat.

Benefits:

Physical Benefits:

1. The asana aims to increase the flexibility of the spine and also strengthens it.

2. It stretched the various parts of the body like the chest, shoulders, lungs and abdomen.

3. It strengthens the back muscles and the arms.

4. The internal organs are stretched and also massaged by doing this asana.

5. Performing the asana helps to open the lungs and heart.

6. It helps to stimulate the abdominal organs and also firms the buttocks.

Therapeutic Benefits:

1. It is known to benefit people who suffer from asthma.

2. Performing this asana is known to soothe sciatica.

3. It aids in relieving stress and fatigue.

Steps:

1. Begin by lying on your belly, with your palms placed under the shoulders. Your elbows must be tucked close to your torso. The tops of your feet must be pressing down on the mat, thereby lengthening your legs.

2. Press your pelvic bone downwards and also activate your thigh muscles. While doing this, you must feel your tailbone tuck under, when your abdomen contracts and supports the spine.

3. Now inhale and press your hands to the ground, lengthening your arms so that your chest is lifted forward and up.

4. Keep your tailbone tucked under, as the pelvic bone moves towards your navel. This pelvic tilt would aid you maintaining the openness in the lower spine as you arch.

5. Lift yourself only to the point where the pelvic bone remains on the ground and you don’t feel pressure is felt in your lower back.

6. Press your shoulder blades into your back without being hard in the back muscles. Place your elbows close to your ribcage, with the elbows slightly bent. Make your back muscles and your arms work in this position.

7. Raise your eyes and chin, maintaining a comfortable space through the back of the neck. Hold this pose for 20-30 seconds, taking deep breaths.

8. During the last breath, slowly exhale bringing your head and chest down. Feel your spine lengthen, by pulling your torso forward with your hands.

9. Inhale and raise yourself up to your hands and knees, and go back to child pose by exhaling.

Modifications:

It is better to avoid doing this pose on the ground, if you are stiff. Support a metal chair against a wall, and perform this pose with your hands on the front edge of the seat and with the balls of your feet on the ground.

You could rest your elbows under your shoulders on the floor for reducing the work on you lower back muscles.

Precautions:

This asana must be avoided by people who have back injuries and carpal tunnel syndrome.
Avoid this asana, if you happen to have headaches.
Pregnant women must not perform this asana.
Those who have undergone internal organ surgery must not perform this asana.
People who suffer from arthritis in the spines or wrists must not perform this asana.

Tips for Starters:

Beginners might find the backbend very difficult, so it is better to not overdo. In order to find the height at which you can perform this asana without straining your back, take your hands off the floor for a second. The height you find will be through extension.

Preparatory and Follow Up Poses:

Sethu bandha sarvangasana and urdhva mukkha svanasana are the preparatory poses for this asana.
Most of the backbend asanas can be performed as follow up asanas for Bhujangasana.