Bhujangasana - Cobra Pose

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In Sanskrit, Bhujanga means cobra or snake and asana means a pose.This asana resembles a serpent with its hood raised.

How to do Bhujangasana

  • Lie flat on your stomach, with your upper limbs on the side of your body.
  • Keep your legs close together with your toes touching each other.
  • Now slowly move your hands to the front and bring them to the level of your shoulders. Place your hands on the floor.
  • Gradually transfer the weight of your body on to the palms. Put equal pressure on both the palms.
  • While putting your weight on your palms and pressing the floor, gradually inhale and lift your head and trunk off the floor.
  • At this stage, your arms should be bent at your elbows.
  • Slowly arch your neck backward such that the pose looks like a cobra with raised hood. Keep your shoulder firm and away from your ears.
  • Press your hip, thighs and feet to the floor.
  • Stay in the asana for 15-30 seconds approximately (increase the time
  • gradually with practice). Breathe normally during the process.
  • Breathing out gently, bring your abdomen, chest and head back to the floor.
  • Slowly bring your hands back to the sides and relax.

Benefits of Bhujangasana

  • Strengthens the entire back (spine) and shoulders
  • Improves flexibility of the upper and middle back
  • Provides firmness and strength to butt and butt muscles
  • Provides good stretch and strengthens the chest, abdomen, shoulders and lungs.
  • Improvises the functioning capacity of lungs and heart
  • Stimulates urinary, reproductive and digestive organs
  • Improves blood circulation
  • Reduces fatigue and stress
  • Useful for people with respiratory disorders such as asthma (do not perform this asana during the asthma attack.

Contraindication of Bhujangasana

Please avoid this pose in case of:

  • Back injuries
  • Fractures of rib and wrist
  • Hernia, after surgery for hernia
  • Head aches
  • Carpal Tunnel Syndrome
  • Those who have recently undergone abdominal surgeries.
  • Pregnancy
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