Bhujangasana
Discover the power of Bhujangasana (Cobra Pose) in yoga! Learn the step-by-step process, benefits like improved flexibility, back strength, and better digestion, along with tips for those who need to avoid this pose due to health issues.
As the name suggests, it is called Back Bending Towards Bhujangasana (Cobra Pose) \. This is also a basic form of a backbend which resembles a cobra looking upwards with its hood raised. Because this pose is simple to perform and helps strengthen the back muscles while increasing the spine’s flexibility, it is included in yoga sequences. It slowly becomes the favorite of many yoga practitioners because of how easy it is to do.
How to perform Bhujangasana:
- Begin by lying face down on the floor with your legs outstretched and feet set hip-width apart.
- Position your palms below your shoulders with elbows close to your body and forearms parallel to each other.
- While inhaling lightly, start lifting your chest off the mat gently while straightening your arms and using your back muscles.
- Ensure your elbows remain slightly bent and as far away from your ears as possible.
- Activate your abdomen, press the pubic bone into the mat back, and stretch your tailbone downwards towards the heel.
- Once done, gaze forward while lifting the crown of the head while letting go of the pressure on the back of the neck.
- Relax in the position for 15 to 30 seconds while deep breathing.
- As you move down, exhale while bringing your forehead to the mat or turning your head to one side.
Effects Of Bhujangasana (Cobra Pose):
- Increases strength in the spine, muscles in the back, and gluteal region.
- Increasing range of movement and loosens the joints
Benefits Of Bhujangasana:
- It fortifies the lower vertebral column, suffice muscles and Gluteus Maximus.
- It increases the flexibility of the vertebral column.
- It stretches the pectoral muscles, also the shoulders and midsection.
- It encourages the organs of the midsection, thus improving digestion.
- By expanding the lungs and chest, stress and tiredness are reduced.
- It is helpful in reducing pain caused by sciatica.
- It firms Ms. Gluteus Maximus and increases the strength of the buttocks.
- It improves the blood circulation into all the body parts.
Disadvantages And Contraindications:
- People with herniated discs and injuries on the back should not do it, or should do it under care.
- Women expecting should exercise it with care and need to adjust the posture to the upper body slightly positioned.
- People suffering from carpal tunnel syndrome or have had surgery to the abdomen may need to adjust.
- Avoid when the person has headache or migranes.
Who Is Supposed To Avoid Such Poses:
- People with high chronic back pains or injury.
- People in the process of healing from surgical wounds on the abdomen.
- Expecting women at their third trimester without proper adjustments.
- People suffering from wrist or carpal tunnel chronic pains.
Respecting the body’s boundaries is essential in every yoga exercise. First-timers should take it easy and possibly seek advice from a registered yoga instructor for proper techniques and alterations.