Bhujangasana
Bhujangasana is a popular yoga asana and is also known as Cobra stretch or pose as it resembles a cobra with its hood raised . It is a combination of two Sanskrit words, where ‘bhujanga’ refers to serpent or snake and ‘asana’ means pose or posture. Bhujangasana is a part of the traditional Surya namaskar ( where it comes at step 8 and step 20) and Padma Sadhana. It is a backbend posture that is open and stretches the entire upper body. The intensity of the backbend can be adjusted as per your needs by straightening or bending your elbows. Bhujangasana is performed as a warm up asana to many intense backbend asanas like Urdhva Mukha Svanasana (Upward Facing Dog Pose) and Ustrasana (Camel pose). When practiced correctly and regularly, Bhujangasana gives strength and support to the spine and also improves blood circulation. This yoga asana boosts both the spiritual as well as the physical health.
Benefits of Bhujangasana
Bhujangasana is a complete asana which offers several benefits not only for the body but also for the mind. Some of the benefits of Bhujangasana are given below:
- Improves flexibility: Bhujangasana is known to improve the flexibility and strength of the spinal muscles. Practice of Bhujangasana involves backward bending, which extends the spine, thus relieving stiffness in the spinal muscles and enhancing their mobility.
- Strengthens the core muscles: While practicing Bhujangasana, muscles of the abdomen, back and buttocks are involved. This increases the flexibility of the core muscles and makes them strong, which is very important for maintaining a stable and well supported posture.
- Boosts the digestive system: The abdominal organs are slightly compressed during the practice of Bhujangasana, thus stimulating the digestive system. This in turn leads to better digestion and prevents or reduces digestive issues such as constipation, acidity and indigestion.
- Enhances respiratory functions: The controlled breathing technique which is a part of Bhujangasana, boosts the lung capacity and increases the intake of oxygen by the body. Regular practice of Bhujangasana is said to be beneficial for people who suffer from respiratory conditions such as asthma.
- Improves the posture: As this yoga asana promotes and encourages an open chest and involves steady and attentive gazing, it automatically improves the posture and also helps in correcting slouching. Thus this asana is beneficial for people whose work involves long sitting hours.
- Reduces stress and fatigue: Adrenal glands are stimulated during the backbend technique involved in the practice of Bhujangasana. This helps in alleviating stress and fatigue. Studies show that regular practice of Bhujangasana helps to reduce the symptoms associated with stress like headache, fatigue and weakness. This asana is known to help in calming the mind and improving the mood.
Bhujangasana provides a lot of health benefits, but it is not an alternative to any medicine or medical treatment. You should not rely on any Yoga asana alone as a treatment and practice it only after you consult a qualified doctor who can assess you and give the correct necessary advice.
Bhujangasana Steps
In order to gain maximum health benefits, it is important to follow proper techniques while performing Bhujangasana or the Cobra pose. The steps to do Bhujangasana are as follows:
Step 1: Lie down on a yoga mat flat on the stomach. Place your hands straight along the sides of the thighs with the palms facing upwards and the legs together, toes pointing outwards. The forehead should be resting on the ground.
Step 2: Make sure that the toes and thighs are firmly pressed on the ground.
Step 3: While you inhale, slowly bend your elbows and press your palms on the floor on the side of the shoulders (the palm should be in line with the shoulders).
Step 4: Lift your head, with the chin touching the ground and look straight ahead.
Step 5: Now pressing the palms on the floor, straighten the arms and lift the head, neck and shoulders off the floor. Raise the chin up as much as possible while your back arches.
Step 6: Try to push the naval center downwards, while you gently squeeze and firm the buttocks.
Step 7: Keep your shoulders strong and make sure that your back is straight and the spine is erect.
Step 8: Hold this position for about 15 to 30 seconds or as long as you are comfortable. Keep breathing.
Step 8: Slowly lower yourself to the original position, starting from the naval region, chest, shoulders, chin and then finally rest the forehead on the ground.
Step 9: Place the arms and hands along the sides of the thighs and relax.
Risk of exercise
Here are some precautions to be taken while you start practicing Bhujangasana.
- Pregnant females should not practice Bhujangasana, as it puts pressure on the lower abdomen.
- People having neck problems like spondylitis or any neck injury and spine related problems should avoid this asana.
- People suffering from ulcers or hernia should avoid practicing this asana.
- Avoid practicing Bhujangasana if you are recovering from a recent surgery or consult a doctor before beginning.
- If you are new to yoga, start by practicing basic yoga poses and then move on to Bhujangasana.
- If you feel any discomfort or pain while practicing Bhujangasana, stop immediately.
- People having specific health concerns should always consult a doctor before practicing any yoga asana.
Conclusion
Bhujangasana or cobra pose is not only beneficial for physical health but also mental and emotional health. It is a very important asana to keep your back healthy and strong and to tone your spinal muscles. Bhujangasana can be practiced individually on its own or as a part of the Surya namaskar. It is beneficial for the muscles of the back, neck, shoulders, and also improves blood circulation. Just make sure that the legs are fixed firmly to the ground and distribute the strain equally on the lumbar spine to avoid any strain. To avoid any injuries and to enjoy all the health benefits, practice Bhujangasana regularly and consistently under the supervision of a trained yoga teacher.
