Bhujangasana (Cobra Pose): Steps, benefits, and precautions

Bhujangasana gets its name from the Sanskrit words Bhujanga, which means snake and asana which means posture. This is a back-bending posture, in which your body takes shape like a cobra hood. That is why it is also called the Cobra pose in English.

Regular practice of this asana helps to strengthen your spine, chest, lungs, shoulders, and abdomen and also increases flexibility.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of cobra pose, the health benefits of cobra pose and the precautions to be taken while practicing it.

A Girl doing a Bhujangasana. It is also called the Cobra pose.

Bhujangasana (Cobra Pose) steps: The right way to do  Bhujangasana

1)- Firstly, Lay down flat on your stomach.
2)- The soles of your feet should be upwards and your feet should be backward.
3)- Bring your hands close to your body, place your palms just below the muscles of your shoulders.
4)- Shift your body weight on your palms, inhale slowly and lift your head up.
5)- Now, lift your upper body (up to your belly), stretching it upwards and outwards.
6)- Your lower body should still be touching the ground.
7)- Using both your stomach and back muscles, bend your back as much as possible.
8)- Depending on your flexibility, your arms may or may not be stretched completely in the final position.
9)- Hold this pose while exhaling and exhale slowly 5-10 times so that you can maintain this posture for 30-60 seconds.
10)- Once your body becomes more flexible, you can practice it for a longer period of time.
11)- Do not practice this asana for more than 90 seconds at a time.

Benefits of Bhujangasana (Cobra Pose)

Regular practice of Bhujangasana gives the following benefits:

  • Strengthen pelvic muscles
  • Stretch and Tone Chest and Shoulder Muscles.
  • Strengthens your spine and makes it more flexible.
  • Relieves stress and anxiety and calms the mind.
  • Excellent posture for people suffering from sciatica.
  • It opens the lungs and heart and helps reduce the risk of respiratory diseases.
  • Helps regulate metabolism and aids in weight loss.

Precautions to take before practising Bhujangasana (Cobra Pose)

If you are suffering from the following problems, then you should not practice this asana:

  • Headache
  • Back injuries
  • Hernia
  • Carpal tunnel Syndrome
  • Injuries of neck or wrists

Also, do not practice this pose if you have recently undergone abdominal surgery or if you are pregnant.

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