In Sanskrit, the term Bhujangasana is a combination of ‘bhujanga”, which translates to ‘cobra asana”, meaning posture.
This article will provide Bhujang Asana Benefits and a step-by-step guide on how to practice Bhujang Asana yoga posture.
Bhujangasana is a back-bending posture that is part of the classic Surya Namaskar sequence coming at step 8 and step 20.
In Sanskrit, the term Bhujangasana is from ‘bhujanga’, which means cobra, and ‘asana’, which means ‘posture’.
Therefore, visually, it reflects the cobra’s posture with its hood up and is sometimes referred to as the “Cobra Pose”.
Bhujang Asana Benefits
Start practising by introducing Sukshma Vyayam or gentle exercises. They are a gentle movement of the neck, arms and wrists, and hips, ankles and knees to loosen joints gradually.
Then, do a vigorous walk around and stretch and flex your muscles. This helps prepare your body for exercise and helps protect you from injuries.
Before you try any back-bending exercises, ensure that your body is adequately prepared.
Bhujangasana, often called Cobra Pose, is a back-bending reclining asana part of Hatha Yoga to strengthen the vertebral column and an acute stretch of the shoulders, abdominal thorax, and lungs.
It is typically practised as a sequence of asanas performed in Surya Namaskar as an alternative for Urdhva Mukha Svanasana (Upward dog pose).
How To Perform Bhujangasana Or Cobra Pose?
- Place your feet lying on the stomach. Lay your palms flat on the floor directly beneath your shoulders. Your elbows should be bent straight back and wrapped around your sides.
- Stop for a second and look straight at your mat, keeping your neck in a neutral posture. Place your pelvic bone on the floor.
- Inhale and lift your chest off the floor. Relax your shoulders and maintain your lower back flat on the floor. Make sure that your elbows remain in a hug to the sides of your body. Don’t let them spread over either side.
- Maintain your neck in a neutral position; keep it from being a tense mush. Your eyes should be fixed on the floor.
- Maintain the position for anywhere from 30 and 45 seconds, breathing comfortably. Return to the floor using the exhalation.
The Cobra Pose or Bhujang Asana Benefits
- Bhujangasana works like a charm on your back muscles. Our modern lives often cause us to stiffen those muscles in the upper part of our bodies, and this yoga posture can help strengthen your spine.
- Also, you can tone your buttocks and thighs by performing this posture every day.
- It will stimulate your abdominal organs and aid in the digestive system. In addition, it will reduce abdominal fat, assisting you in reaching those fitness targets.
- If you are in Bhujangasana, also known as Cobra Pose, your chest is raised, which improves the flow of blood in your body and impacts your heart. It also aids in reducing anxiety as well as fatigue by removing negative emotions.
- It aids in opening the lungs and heart, which helps reduce lung congestion, prevalent during the COVID-19 epidemic.
- This posture can be therapeutic to people living with asthma since it assists by opening up the rib cage and expanding the chest.
- There is a possibility of improving the fertility systems for both females and males.
- By regularly practising Bhujangasana, irregular menstrual cycles can be cured. It also helps relieve menstrual cramps and discomfort.
- Kundalini chakra, which is believed to be located in the lower part of your spine, may be reactivated by this asana to gain control over the chakras. If one or all seven of these energy centres, or chakras, get blocked, this may cause stagnation and contribute to numerous physical and spiritual problems. If chakras are balanced and open and balanced, energy flows freely throughout the body and the mind.
Bhujangasana, Cobra Yoga Pose | Steps | Benefits [YouTube Video]
FAQs: Bhujangasana Or Cobra Pose
Question: Is there any ideal time for performing Bhujangasana or Cobra Pose?
Answer: You should perform Bhujangasana every morning for at least five minutes. If it’s impossible to perform in the morning, you can do it in the evening.
Question: What are the prerequisites for Bhujangasana or Cobra Pose?
Answer: It is best to do this asana in an ideal physical state to enjoy maximum benefits. Therefore, make sure you perform this asana 4-5 hours after having your main meal.
This will ensure that you are not uncomfortable lying on your stomach. Also, ensure that you have done some basic warm-up and stretching exercises to loosen your arms, shoulders, neck, and back.
Question: Are there any tips for beginners to practice Bhujangasana or Cobra Pose?
Answer: Bear these pointers in mind: Avoid jerking and overstretching. You may instinctively move your shoulders away from your ears; keep them 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 close together. While maintaining the pose, breathe evenly.
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