Bhujangasan - Cobra Pose

bhujangasana is the name of a body position, or pose, from the hatha yoga system, and is known as the cobra pose. It involves lying on one's stomach, then lifting up the chest and abdomen while the pelvis, legs and feet remain firmly pressed into the floor, and the arched upper body is supported by keeping the palms flat on the floor with arms bent, for beginners, or straight for more advanced practitioners. Bhujangasana involves many different muscle groups and parts of the body, and can help strengthen the back muscles, increase the flexibility of the spine and stretch the abdomen and shoulders. The word bhujangasana is Sanskrit, an ancient Indian language, and bhujanga translates as serpent or snake, while asana translates as posture or seat.

 

Step by Step

1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. 
2. Press the tops of the feet and thighs and the pubis firmly into the floor.
3. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Benefits

• Strengthens the spine
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve stress and fatigue
• Opens the heart and lungs
• Soothes sciatica
• Therapeutic for asthma
• Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Contraindications and Cautions

• Back injury
• Carpal tunnel syndrome
• Headache
• Pregnancy

Learn about Balasan ( child pose ) in my next post ( below link )..

balasan- child pose

* STATUTORY WARNING :

Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Any user of this exercise program assumes the risk of injury resulting from performing the exercises suggested. 

Keep blogging for new pose and till then stay healthy ....!!