Bhujangasana

Sanskrit Name: भुजंगासन

English Name: Cobra Pose

Description

The term Bhujangasana has its roots in ancient traditions. In Sanskrit, “Bhujanga” means “cobra,” while “asana” refers to a posture. This pose, included in the Surya Namaskar sequence, symbolizes the elegant motion of a cobra and offers numerous health advantages.

Bhujangasana is a beneficial and calming posture that enhances flexibility, strengthens the spine, opens the chest, and promotes an overall sense of tranquility and wellness.

How to Do

Here are the steps to do Bhujangasana (Cobra Pose).

1. Lie Down on Your Stomach: Begin by lying flat on your stomach with your legs extended behind you, and the tops of your feet pressing into the floor.
2. Place Your Hands Under Your Shoulders: Place your palms on the floor, directly under your shoulders, with your fingers pointing forward. Keep your elbows bent close to your body.
3. Engage Your Legs: Keep your legs extended and active, with the tops of your feet pressing into the floor. Gently squeeze your inner thighs together.
4. Inhale and Lift Your Chest: Inhale deeply, and as you do, press your palms into the floor and begin to lift your chest off the ground. Use the strength of your arms and back muscles to raise the upper body.
5. Elbows Slightly Bent: As you lift your chest, keep your elbows slightly bent. Don’t straighten your arms completely. The backbend should come primarily from the spine.
6. Open Your Chest and Shoulders: Open your chest, lifting your heart towards the sky. Draw your shoulder blades back and down away from your ears.
7. Look Forward or Slightly Up: Keep your neck long and look straight ahead or slightly upwards without straining your neck.
8. Hold the Pose: Hold the pose for 15 to 30 seconds while breathing deeply and evenly. If comfortable, you can hold it for longer.
9. Release the Pose: To release, exhale and slowly lower your chest back down to the floor. Rest your forehead on the floor for a few breaths, and relax.

Make sure to avoid overstraining and go at your own pace, especially if you’re new to backbends.

Benefits

• Bhujangasana contributes to physical and mental well-being, making it a valuable addition to yoga practices.
• Bhujangasana, or Cobra Pose, can be beneficial for various medical conditions.
• It helps alleviate lower back pain by strengthening the spine and improving flexibility.
• This asana can also aid in respiratory issues, as it expands the chest and lungs, promoting better breathing.
• Additionally, it may assist in digestive problems by stimulating abdominal organs, enhancing digestion.
• Furthermore, practicing Bhujangasana can reduce stress and fatigue, contributing to overall mental well-being.

Medical Conditions(Relief)

• Spinal Flexibility: It enhances the flexibility of the spine, promoting a healthy posture and reducing back pain.
• Strengthens the Back Muscles: This asana strengthens the muscles of the back, which can alleviate strain and discomfort associated with sedentary lifestyles.
• Stimulates Digestive Organs: By opening the abdomen, Bhujangasana stimulates the digestive organs, aiding in digestion and relieving constipation.
• Relieves Stress and Fatigue: The pose helps in reducing stress and fatigue by opening the heart and lungs, encouraging deep breathing and relaxation.
• Improves Circulation: It enhances blood circulation throughout the body, which can boost overall energy levels and vitality.
• Therapeutic for Sciatica: Regular practice can help alleviate sciatic pain by stretching the lower back and improving nerve function.
• Supports Respiratory Health: The pose encourages lung expansion, promoting better respiratory function and oxygen intake.

Medical Conditions(Avoid)

• Pregnancy: This pose puts pressure on the abdomen, which can be uncomfortable or harmful during pregnancy.
• Carpal Tunnel Syndrome: The weight on the wrists can exacerbate symptoms in individuals with this condition.
• Recent Abdominal Surgery: Those recovering from surgery should avoid this pose to prevent strain on the healing area.
• Severe Back Injury: Individuals with serious back injuries or chronic back pain may worsen their condition by practicing this asana.
• Hernia: The pose can increase intra-abdominal pressure, which may aggravate a hernia.
• Severe Asthma: Those with severe respiratory issues should be cautious, as the pose can restrict breathing.

References

1. Patanjali, Yoga Sutras of Patanjali, Commentary by Swami Sivananda. Divine Life Society, 1990; p. 58.
2. Swatmarama, Hatha Yoga Pradipika, Edited by Swami Muktibodhananda. Bihar School of Yoga, 1998; p. 72.
3. Sushruta, Sushruta Samhita, Commentary by Acharya Y.T. (5th ed.). Varanasi: Chaukambha Orientalia, 1992; p. 445.
4. Krishnamacharya, Yoga Makaranda, Translated by A.G. Mohan. Krishnamacharya Yoga Mandiram, 2012; p. 103.
5. Iyengar B.K.S., Light on Yoga. HarperCollins Publishers, 1966; p. 102.
6. Desikachar T.K.V., The Heart of Yoga: Developing a Personal Practice. Inner Traditions, 1995; p. 88.
7. Jois K. Pattabhi, Yoga Mala. The Yoga Institute, 2002; p. 120.
8. Swami Vivekananda, Raja Yoga. Advaita Ashrama, 1993; p. 61.
9. Swami Sivananda, The Science of Pranayama. Divine Life Society, 1951; p. 99.
10. Sivananda Yoga Vedanta Centres, Yoga and Health. Sivananda Publications, 2005; p. 45.