Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)
  • The Sanskrit word Bhujangasana is Pronounced As – boo-jang-GAHS-anna
  • The Cobra Pose (Bhujangasana) word derives from the Sanskrit word where Bhujanga stands for “Snake” or “Cobra.”
  • The Cobra Pose is also known as Sarpasana, which similarly stands for “Serpent Pose.” 
  • Also, the most essential part of the Cobra pose is that it can awaken Kundalini. 
  • The variation of Cobra Pose (Bhujangasana) is Sphinx Pose (Salamba Bhujangasana).
  • Cobra Pose is also known to cure Kyphosis.

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for the Beginner level, and the style of the pose is Ashtanga yoga.
  • Also, the duration of the pose should be anywhere between 15 to 30 seconds.

How to do – 

  • One needs to lie on the floor, making their toes and feet flat together. 
  • Then one needs to place their hands on the floor below their shoulder. 
  • The next step is to raise your waist, head up, while inhaling in. 
  • Now, put equal pressure on both the palms and push your torso back but make sure that your elbows are straight. 
  • You have to make sure that your ears are away from your shoulders. 
  • You have to exhale while coming back to the ground in the same position as before.
  • The critical point is that while doing this yoga, don’t pressurize the body. 
  • One needs to hold the position for about 10-15 seconds, exhale, and come back to the ground. 
  • Do not practice this asana for 90 seconds at a time.

Tips for Beginners –

  • As a beginner, you must find a comfortable height that suits you, and indeed, make sure that you don’t strain your neck and back in the yoga pose.

Benefits – 

  • Makes the spine flexible for body movement 
  • Strengthens the lower back muscles. 
  • It also opens the chest for better inhalation.

Contraindications –

  • Back, Neck, or Wrist injuries
  • Hernia
  • Carpal Tunnel Syndrome
  • Headache
  • The pose is strictly not for “Pregnant Women” or who recently have “Abdominal Injury.”

Research – 

  • According to the International J. of Healthcare & Biomedical Research, the study reflects that the practice of cobra pose can help relieve stress and strain that we get into the back of body and neck areas due to prolonged sitting at one place or for work hours. 
  • Many studies have proven that yoga improves the range of motion (ROM) in joints. 
  • The Cobra Pose is known as the back-bending pose, which is to be said as the most energetic and thrilling pose from other known yoga poses.
  • Due to sitting at one place or sitting for prolonged hours, one is at high risk of developing Musculoskeletal Disorder. 
  • Cobra Pose acts as a natural antidepressant as it promotes energy levels, reduces depression and sadness.

According to the B. K. S. Iyengar, the pain could be part of the weak area of the back muscle and spine during Cobra posture movement.

  • The study concludes that the Cobra posture can benefit the present-day population but the correct method employed and knowledge of the concerned area.

Preparatory Poses – 

  • Urdhva Mukha Svanasana
  • Setu Bandhasana
  • Sarvangasana

Follow-up Poses – 

  • Backends


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