The Cobra pose or Bhujangasana is a basic Hatha yoga pose that strengthens the entire shoulder area and upper back.
The name Bhujangasana comes from the Sanskrit word ‘bhujanga’ which translates to ‘snake’ or ‘serpent’ and ‘asana’ meaning ‘posture’. Hence, it is often referred to as the Cobra Pose, as it reflects the posture of a cobra that has its hood raised.
What is Cobra Pose Exercise
Bhujangasana is known as the snake or cobras pose because it reflects the look of a raised hood. As you raise your head along with your chest it represents a snake hood. The rest of the body lies down representing the body of the snake. This asana can be one of the best asanas for your back as well as your spine.
Inhaling and exhaling plays a very important part in this or any other asanas. Bending and stretching of your back may differ between individuals. As some has their youth to help whereas some manage even without that. It all depends on how flexible your body is and how much can you bend, to make the utmost use from your asana.
It has been said that, as long as your back is flexible you still have a long way to go. Every muscle of your body is pulled and stretched which gives the elasticity and suppleness to your backbone. With the passing of age our back starts throwing tantrums and becomes very stiff against our wishes. Before any such thing happens tone your body and other parts of your body by doing this asana.
By stretching, it tones the spinal column which reflects your back and with the extra pull entire abdominal muscles get toned too.
Torpid muscles like uterine muscles and ovaries get toned too while doing this asana.
It is one of the best asana which serves as a medicine for wet-dreams and leucorrhoea.
It also helps in developing your chest as well as firming the bust due to the raising hood position.
This position helps in creating the necessary pressure to the adrenal glands which provides rich supply of blood for the entire body. Liver and other organs next to it also benefits from this asana. Problems of irregular menstrual cycles can be solved with this asana. The pressure applied on your stomach and muscles helps in relieving you from constipation problems. Acute gas troubles are also resolved if the asana is done on a regular basis. People suffering from slip disc problem gain due to the stretching of spinal column giving it a proper toning. Your backache problems may just leave you forever if you do this continuously.
Learn how to do it here.
Steps to Bhujangasana Cobra Pose
1. Start in the prone position, by lying flat on your stomach on a comfortable, level surface (preferably a yoga mat). Make sure your feet are together, with the toes against the floor. “Spread your hands on the floor and ensure you elbows are placed close to the rib cage,” says Zubin Atre, Founder of The Atre Yoga Studio. Close your eyes and inhale slowly. “Focus more on inhaling, really breathe in,” adds Zubin. Feel the stability in your pelvis and thighs, imagine them rooted to the ground throughout Bhujangasana. Exhale gradually before opening your eyes. Continue breathing slow and deep.
2. As you inhale, make a gently effort to push the chest forward and steadily straighten your arms. Deepen your stretch to create a graceful, even arc in your back. “Your navel should be off the mat by maximum 5 cm”, says Zubin Atre. Ensure you’re stretching just as much as you can; do not force.
3. Keep your shoulders broad, but relaxed. Lift from the top of your sternum, but avoid pushing the front of your ribs forward. Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 5 to 10 breaths. As you exhale, gently release your body back to the floor.
The researchers found that yoga outperformed aerobic and other forms of exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among other health parameters.
Learn about all the Yoga Asanas (Poses) from basic poses, advanced poses, seated and standing poses, twists and bandha with Contraindications and Benefits.
If you are serious about your health and do not want to pay heavy medical bills to doctors then do practice these Yoga asanas (postures) and stay healthy.