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Cobra Pose (Bhujangasana): Benefits, Steps, Modifications and Precautions

Cobra Pose (Bhujangasana)

Cobra pose has come from the Sanskrit word “Bhujangasana” which consists of two words “Bhujang” and “asana” meaning “serpent” and “pose” respectively.

It is a backward bending pose mostly practiced as an energetic and elated pose in yoga asana.

Cobra pose mainly works upon the vertebral column and increases circulation and extension of various joints. These include:

It also helps in the awakening of the “Kundalini” by increasing the gastric fire which, in turn, provides various health benefits to the body.

Benefits of Cobra Pose (Bhujangasana)

Various benefits of cobra pose to the body are as follows:

How to Do Cobra Pose (Bhujangasana)? – The Steps

The correct steps for performing the cobra pose are as follows:

  1. Lie on your stomach with chin touching the floor.
  2. Keep your legs together and the whole body straight. Soles should be facing upwards.
  3. Put your palms on the floor at the shoulder level and elbows close to the sides.
  4. Press the legs and your pubic bone on the floor and knees slightly up to maintain your back steady.
  5. With an inhalation, press your palm on the floor and raise your head, shoulders, and chest from the navel keeping the connection from pelvic bone to toes with the floor.
  6. Now, raise your head backward and try to see the ceiling.
  7. Bend the back and spine further back as far as you can to make an arch to resemble a cobra.
  8. Your shoulders should be away from your ears and shoulders blades should be firm.
  9. Hold this position for about 15 to 30 seconds with normal breathing.
  10. To release the pose take deep exhalation and slowly come to the starting position in the reverse order.
  11. Repeat the process for 3 to 5 times.

Variations

Cobra Pose (Bhujangasana) Modifications

Different people have different responses to exercises, so in yoga too. It is because of differences in their body types.

So, to gain maximum benefits from cobra pose some modifications may be required.

Here are some Bhujangasana modifications:

Follow Up Poses

Contraindications and Precautions of Cobra Pose

You should avoid cobra pose in the following situations:

 

Also Read:

 

Sources:

http://ijhbr.com/pdf/61-66.pdf

https://link.springer.com/article/10.1023/B:HUMP.0000036341.80214.28

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