Bhujangasana-yoga poseBhujangasana is known as cobra pose since Bhujanga is snake or serpent in Sanskrit.

Procedure of Bhujangasana

  1. You should lie down on your stomach, keeping the forehead resting on the ground. The toes should be kept flat on the floor.
  2. You should keep both legs very close to each other, with the feet and the heels touching each other lightly.
  3. You should place your hands under your shoulder with palms facing downwards, while keeping your elbows close to and parallel to your chest.
  4. You should inhale deeply while slowly lifting your head, torso and the front portion of your abdomen off the floor by using both arms as support for lifting. Your navel should be in touch with the floor, but ever body portion above the navel should be lifted up as much as possible.
  5. You should ensure that the pressure on both palms is equal.
  6. Even while slowly inhaling, you should lift your body so that the spine gets curved vertebra by vertebra. This asana is a very slow process for maximum effect. You can arch your back as much as possible by straightening your arms. Your shoulders should be away from your ears, and the shoulders should be completely relaxed. Initially, you may have to bend your elbows a little, but you will be able to stretch your elbows and straighten them fully.
  7. You should keep your feet very close to each other, touching lightly during the above steps. You can continue to breathe slowly and hold the position for as long as you can without feeling any discomfort.
  8. You should slowly bring back your abdomen, your chest and your head back to the floor, while exhaling slowly.
  9. You should never overdo the stretching or strain your back too much.


Benefits of Bhujangasana

  • Bhujangasana opens up the neck and shoulder area.
  • Bhujangasana tones up the abdomen and the abdominal muscles.
  • Bhujangasana strengthens the shoulders and the entire back, making the spine supple and flexible.
  • Bhujangasana expands your chest and improves your blood circulation.
  • Bhujangasana enhances the flexibility of the middle and upper back.
  • Bhujangasana reduces stress and fatigue.
  • Bhujangasana is highly beneficial for people suffering from respiratory disorders like asthma, but you should not practice this asana when you are under the attack of such disorder.

Contraindications for Bhujangasana

You should not do Bhujangasana if you have recently undergone abdominal surgeries like the hernia or appendicitis, or pregnant, or if you have fractured wrists or ribs. If you have encountered spinal disorders or chronic diseases in the past, you should practice Bhujangasana only under the guidance of an expert yoga master.

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Categories: Yoga
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