Bhujangasana (Cobra Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

 What You Should Know Before You Do Bhujangasana?

Make sure that your stomach is empty and bowels clear prior to your practice Bhujangasana asana. Take your meals before four to six hours before you do the asana so that your food gets digested and there is enough energy produced for you to expand during the practice. You must practice this yoga asana first in the morning. But if you are not able to practice this yoga in the morning, you can practice it in the evening.

• Yogasana Level – Basic
• Yogasana Style –  Asthanga
• Yogasana Repetitions –  15 to 30 second
• Yogasana Strengthens – Abdomen, Shoulders, Thorax, Lungs
• Yogasana Stretches – Vertebral column

Effect of Bhujangasana on tri dosha

• stimulates and balances the Dosha subtypes in the thorax – By stimulating and balancing the Prana Vayu, Udana Vayu, Vyana Vayu, Sadhaka Pitta and Avalambaka kapha located in the thorax region, Bhujangasana helps in improving the functioning capacity of the heart and lungs, improves the blood circulation, oxygen and nutrients supply to all parts of the body and helps in stand-off the respiratory disorders like asthma. It stretches the thoracic cavity due to this asana, it helps in spreading pf the lungs and heart, and helps in activation of Anahata Chakra by this asana further improves the proper functioning of the of respiration and circulation organs.

How To Do Bhujangasana Yoga Posture/Asana?

1. Lie flat on your stomach. Place your hands beside you and make sure that your toes touch each other.
2. Now, move your hands to the front, make sure that they are at the level of shoulder and place your palms on the floor.
3. Now, put your body weight on your palms, inhale then raise your head and trunk. Bend your arms at your elbows at this stage.
4. You have to bend your neck backward try to replicate the cobra with the raised hood. But ensure that your scapula is firm, and your shoulders don’t touch your ears.
5. Lean your thighs, hips and feet to the floor.
6. With breathing normally hold this pose for 15-30 seconds. Feel your stomach pressed against the floor. After long practice, you should be able to hold this asana at least for two minutes.
7. Slowly bring your hands back to the sides and release this pose. Rest your head on the ground by putting your forehead in contact with the floor. Your hands should be under the head. Put your head slowly on one side and breathe.

Benefits Of Bhujangasana Yoga Posture/Asana?

• It is a deep backward bending and it makes the spine flexible and stronger.
• It also tones the organs of the lower abdomen.
• It triggers the reproductive, digestive and urinary systems.
• It helps in balancing the weight by regulating the metabolism.
• It makes the buttocks stiff.
• It stretches the lungs, shoulders, chest, and abdomen.
• It efficiently releases the stress.
• This pose is known to unclog the heart and the lungs.
• It used in sciatica and asthma as a part of supportive treatment.

Contraindications And Precautions Of Bhujangasana Posture/Asana?

1. Hernia
2. Back injuries
3. Carpal tunnel syndrome
4. Headaches
5. Pregnancy
6. Recent abdominal surgeries

Science Behind the Posture/Asana?

• This Pose is one of those versatile yoga poses that is essential in your yoga practice because it has some significant health benefits. As mentioned earlier, it is a great asana for stretching this back, tones it, and also it flexes the spine. It increases the digestive and reproductive systems.
• It opens the chakras. Coincidentally the Bhujangasana affects four out of the seven chakras – The Visuddhi Chakra, the Manipura Chakra, the Anahata Chakra, and the Svadhisthana Chakra. Practiced this asana with your eyes open, then look up, it benefits your optical nerves and vision.

Beginners Tips For Bhujangasana Posture/Asana?

• In the beginning one should not strain their back and neck. You must be in comfortable height and make sure that you don’t strain your back and neck. Once you do, lift your hands off the floor for a moment so that you have a full extension.

Advanced Pose Alterations

• This asana has an advanced alteration known as the Bheka Bhujangasana, in this the legs are bent at the knee, and the feet are crossed beneath your thighs. This action intensifies the backbend.

Related Yoga Poses/Asanas –

• Backbends

Reference:-

• https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.stylecraze.com/articles/bhujangasana-cobra-pose/&ved=2ahUKEwiI-srbneXwAhUSyTgGHYrVBBwQFjABegQIBBAF&usg=AOvVaw1oe_U6j-RCr0cMr_z-aseH&cshid=1621959759621