Bhujangasana (Cobra Pose) step by step
- Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
- Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
- Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
- You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
- Press your hips, thighs, and feet to the floor.
- Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
- To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.
Benefits of Bhujangasana (Cobra Pose)
- Increases flexibility
- Tones the abdomen
- Strengthens the arms and shoulders
- Decreases stiffness of the lower back
- Stretches muscles in the shoulders, chest and abdominal.
- Improves menstrual irregularities
- Elevates mood
- Firms and tones the buttocks
- Stimulates organs in the abdomen, like the kidneys
- Improves blood circulation
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves digestion
- Strengthens the spine
- Soothes sciatica
- Helps to ease symptoms of asthma
Precaution during Bhujangasana (Cobra Pose)
- Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
- Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
- Practice Cobra Pose under an teacher’s guidance if you have suffered from chronic diseases or spinal disorders in the past.