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What
is Bhujangasana? |
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Bhujangasana known as the Cobra pose is one of the
standard poses in the Surya Namaskar (Sun Salutation) sequence. The
term has been coined from Sanskrit words bhujanga means cobra or snake
and asana means pose. It is a hatha yoga position which strengthens
the spine; stretches chest and lungs, shoulders, and abdomen; firms
the buttocks; stimulates abdominal organs; helps relieve stress and
fatigue; opens the heart and lungs. |
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Yoga and Ayurveda Tour |
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What
is the technique
of Bhujangasana or how to practice Bhujangasana? |
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Lie face down with forehead touching the floor, legs
and heels together. Place your hands flat on the ground under your
shoulders or next to your face. Inhaling tighten into your shoulders
or next to your face. Inhaling, tighten into your buttock muscles (or,
if advanced you can tighten into you pelvic floor muscles) to support
your lower back, then raise chest and head off the ground, initiating
the movement with the strength of your back and using your hands to
press into the floor for support. Keep your elbows on the floor. If
you have a flexible spine and can attain the position using the
strength of your back rather than pushing with your arms, then raise
your elbows off the floor, keeping your hands in the same position.
Hold this pose for three to 12 breaths. This is the static version of
Bhujangasana. |
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There is a dynamic version also. For the dynamic posture,
exhale as your lower your torso and head back down to the floor, returning
to the starting position. Repeat raising and lowering your upper body,
inhaling and exhaling as instructed, three to six times before holding the
static position. Extend this pose by raising your chin upward to open and
stretch the front of your neck, taking care to shorten the back of the
neck as little as possible. If you have a neck problem, keep your head and
extended in line with your spine. |
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What are the benefits of
practicing Bhujangasana?
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Bhujangasana is very good for strengthening the back
muscles and increasing the flexibility of spine. It also makes the kidneys
and adrenal glands stronger. It stretches chest and lungs, shoulders, and
abdomen; firms the buttocks and stimulates abdominal organs. It also helps
to relieve stress and fatigue and opens the heart and lungs. With the
practice of this pose blood circulation is also improve throughout the
spine and pelvic area. |
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Cautions |
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Pregnant women should not do Bhujangasana. People with
neck, back or wrist (carpal tunnel syndrome), problems should also be
extremely careful while practicing it. If you have a neck issue you can
keep your head straight and avoid looking up. |
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