Cobra Yoga Pose (Bhujangasana)

How to do Cobra Yoga Pose or Bhujangasana:

Cobra Yoga Pose helps in the building of harmony, awareness, and builds strength both to the body and mind. There are more than one hundred schools teaching Yoga. Many of the sessions will be including postures, meditation, and breathing exercises. Since there are many Yoga’s present today, you will start Yoga easily. Your size or fitness will not matter a lot at the starting point.

Step 1:

Placing arms straight and direct to the shoulders. You need to bend the elbows in the straight back and later hug them into the sides.

Step 2:

Pausing for a moment while looking straight at the mat while the neck is at the neutral position. The pubic bone needs to be anchored to the floor.

Step 3:

Inhaling to help in the lifting of the chest off the floor. You need to roll the shoulders back, keeping the low ribs on the floor. Ensure the elbows are continuing hugging on the sides. Ensure they do not wring out to any of the sides.

Step 4:

Keeping the neck neutral. Ensure you do not crank it up. Your gaze ought to end up remaining on the floor.

Benefits of Cobra yoga pose (Bhujangasana)

  • Strengthening of spine
  • Stretching of abdomen, shoulders, lungs, and chest
  • Making buttocks firm
  • Stimulation of abdominal organs
  • Assists in relieving of fatigue and stress
  • Opening of lungs and heart
  • Soothing sciatica
  • Asthma therapeutic
  • Increasing body heat and destruction of diseases

Safety and Precautions of Cobra yoga pose (Bhujangasana)

  • Cobra pose should never be done if you have injury or carpal tunnel syndrome at the back, shoulders, or arms. You also need to avoid it if you are pregnant or suffering from abdominal surgery.

Modifications and Variations of Cobra yoga pose (Bhujangasana)

  1. There is a need to use modifications and variations to help in making this pose most appropriate for you. It may be practiced both by beginners and advanced practitioners.
  2. Engage the legs while pressing them down to assist in bringing the chest higher. In case you realize you are poor in raising the chest up. The exercise below will help you in getting in touch with the back muscles.
  3. Making sure the legs and pelvis are rooted firmly into the floor. They will be acting as an anchor which will allow the rising of the upper body.
  4. Coming in and out of the pose three times. You need to lift the chest for inhaling purposes and later lowering it to the floor for exhaling. While engaging in this undulation, you need to determine if you may lift a little higher every time you are inhaling.

Source: Wikipedia