Cobra Pose (Sanskrit: Bhujaṅgāsana / भुजंगासन)
In Sanskrit, the word ‘bhujanga’ means ‘serpent’. So, Bhujangasana (Bhujaṅgāsana) literally means the Serpent Pose or the Cobra Pose. It is a beginner level back-bending pose that helps us prepare for more intense back bending asanas like Rajakapotasana, Urdhva Dhanurasana, and Dwi Pada Viparita Dandasana.
Instructions for Doing the Cobra Pose
- Lay down on the floor on your stomach, keeping your legs straight. Lock your knees and your heels should lightly touch each other. Keep your toes pointed and rest your forehead on the floor. Rest your hands by the side of your pelvis, palms facing downwards.
- Inhale and lift your head and trunk off the floor. Do this by pressing your palms onto the floor and stretching your arms but make sure not to move your legs or hips in the process. Hold this position for a few seconds.
- Again with an inhalation, lift your body further upwards till your abdomen is also off the floor. Feel the weight of your body being borne by your legs and palms. Stay in this position for about 20 seconds.
- Pull up your anal muscles and tighten your butt and thighs.
- To release the pose, exhale and bend your elbows. Gently bring the trunk back to the floor.
- Repeat the pose 1 or 2 times more and then relax.
Benefits of Doing Bhujangasana
- This asana increases the flexibility of the spine, opens up the chest and shoulders, and gently stimulates our lungs, vital organs, and digestive system.
- Bhujangasana increases the blood circulation, generating heat in the system which helps build immunity and core strength.
- This pose is also recommended to people suffering from sciatica and asthma.
- It’s also great for our urinary and reproductive health.
Precautions
- Do not practice this pose if you have a headache or migraine.
- Also, if you have undergone a spinal, shoulder, or back injury recently, skip this asana.
- Pregnant women and hernia patients should avoid this asana as well.
- Also, avoid this pose if you have carpal tunnel syndrome.