Yoga : Bhujangasana (Cobra Pose): Introduction and How-To Guide

 


Bhujangasana, or Cobra Pose, is one of the foundational backbends in yoga, often included in the Sun Salutation sequence (Surya Namaskar). The name comes from the Sanskrit words "Bhujanga" (cobra) and "Asana" (pose). This pose symbolizes the serpent’s strength and alertness, emphasizing spinal flexibility and heart opening. It is beginner-friendly and provides numerous physical and mental benefits.


Benefits of Bhujangasana

1. Strengthens the Spine: Enhances flexibility and builds strength in the lower back.


2. Opens the Chest and Shoulders: Improves posture by countering slouching and hunching.


3. Stimulates Abdominal Organs: Boosts digestion and reduces fatigue.


4. Relieves Stress: Encourages deep breathing and soothes the mind.


5. Eases Sciatica and Back Pain: Provides relief from mild discomfort in the lower back.


How to Perform Bhujangasana (Step-by-Step Guide)


1. Preparation

Lie face down on your yoga mat with your legs extended and feet hip-width apart.

Place your hands under your shoulders, palms flat on the mat, and elbows close to your body.


2. Engage the Pose

Press your palms into the mat and begin lifting your chest off the ground as you inhale.

Keep your lower ribs, pelvis, and legs grounded.


3. Align Your Body

Roll your shoulders back and down, keeping your neck long and gaze forward or slightly upward.

Avoid overextending your lower back; the arch should come from the entire spine.


4. Maintain the Pose

Engage your core and thighs to support your lower back.

Hold the pose for 15–30 seconds, breathing deeply and steadily.


5. Release

Exhale as you slowly lower your chest back to the mat.

Rest with your head turned to one side or transition into Child’s Pose.


Tips for Beginners

If your lower back feels strained, reduce the lift or keep your elbows bent.

Avoid locking your elbows; keep them slightly soft to maintain control.

Focus on lengthening your spine rather than pushing for height.


Precautions

Avoid Bhujangasana if you have severe back or wrist injuries or are pregnant.

Warm up the spine and shoulders before practicing this pose.

Always perform under guidance if you’re new to yoga or have pre-existing medical conditions.


By incorporating Bhujangasana into your practice, you can build a stronger, more flexible spine and cultivate a sense of openness and vitality.


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