Bhujangasana (Cobra Pose)- Benefits | Steps | Precautions

Bhujangasana (Cobra Pose)

Bhujangasana, also known as the cobra pose, is an ancient yoga pose that involves coiling your body like a snake. In this asana, you lie down on your stomach and press your palms upwards, due to which your chest and head also rise.

This asana can help strengthen your back, shoulders and neck as well as strengthen your abdominal muscles.  It can help increase physical and mental health and help develop stability and flexibility.

Steps of Bhujangasana (Cobra Pose)

1. First lie down on a yoga mat.  Lie down on your stomach and place your toes on the mat.

2. Now keep your hands straight along the body, with the palms facing up.

3. Keep your hands close to your shoulders, don’t extend them straight out.

4. Now while inhaling slowly lift your chest up, so that your chest rises from the ground.

5. The power of the arms should lift you up, but don’t let the back drop.  With the help of your hands, your upper body will also rise.

6. When you have supported your chest and your body has lifted properly, exhale slowly and pay attention.

7. If possible, try not to try to raise your arms straight up.

8. Stay in this position for 20-30 seconds and then slowly lower your hands without straining

Benefits of Bhujangasana (Cobra Pose)

Strengthens the back: This asana strengthens your back muscles and helps to overcome back problems.

Shoulder Benefits: This asana strengthens your shoulders and can be helpful in reducing shoulder pain.

Benefits in the neck: Performing Bhujangasana strengthens the muscles of the neck and can help relieve neck problems.

Helps in flattening the abdominal muscles: This asana helps in flattening the abdominal muscles, which can reduce abdominal problems.

Strengthening of the internal muscles: By doing Bhujangasana, the internal muscles of your body become strong and the body’s fineness increases.

Helps Control Diabetes: This asana can help control blood sugar levels and can be helpful in managing diabetes.

Helpful in reducing stomach ulcers: This asana can help in reducing stomach ulcers and can help soothe stomach related problems.

 Helps keep the trachea healthy: This asana can help keep the trachea healthy and strengthen the lung region.

Precautions while doing Bhujangasana (Cobra Pose)

1.) Neck care: You must be careful to avoid causing excessive neck pain or strain during Bhujangasana.

2.) Back problems: Should be avoided if you have any kind of back problem.

3.) Pregnancy: Pregnant women and mothers-to-be should consult their doctor before performing Bhujangasana.

4.) Balance: Take care of maintaining balance during Bhujangasana so that you can avoid falling.

5.) Don’t try too hard: Do Bhujangasana while staying within the limits of your body, don’t try too hard.

6.) Start easy: If you have never done Bhujangasana before, start easy and gradually reach the highest level only after trying from time to time.

Frequently Asked Questions

What is bhujangasana and their benefits?

Bhujangasana, also known as Cobra Pose, is a yoga pose that involves lying face down and lifting the upper body while keeping the lower body grounded. The arms are used to push the chest up, resembling a cobra ready to strike. Stimulating abdominal organs, aiding digestion. Opening up the chest, helping to improve lung capacity. Relieving stress and fatigue. Toning and firming the buttocks and thighs.

What are the steps of bhujangasana?

Lie down on your stomach, with your legs extended, toes pointing backward, and forehead resting on the floor. Place your palms on the floor, close to your chest, and elbows tucked close to your body. Inhale deeply and slowly lift your head, chest, and upper abdomen off the floor, while keeping your lower abdomen and pelvis grounded.

What is the objective of bhujangasana?

The objective of Bhujangasana, also known as Cobra Pose in yoga, is to strengthen the spine, open up the chest, and stretch the front of the body. It also helps improve flexibility, relieve stress, and stimulate abdominal organs. Remember to practice it safely and consult a yoga instructor if you're new to the pose.

Is bhujangasana a relaxing posture?

Bhujangasana, or Cobra Pose, can be both relaxing and invigorating. While it may not be as restful as some other yoga poses like Savasana (Corpse Pose), it can still have a calming effect on the mind and body. The gentle backbend and stretching of the front body can release tension and promote a sense of relaxation, especially when performed mindfully and with deep breathing. However, it's important to listen to your body and avoid overstraining while practicing the pose.

What body parts are used in bhujangasana?

Bhujangasana primarily engages the following body parts: Back muscles, Abdominal muscles, Arm muscles, Chest and shoulder muscles, Pelvic muscles, Overall, Bhujangasana is an excellent posture for strengthening and stretching various muscles in the body.hale deeply and slowly lift your head, chest, and upper abdomen off the floor, while keeping your lower abdomen and pelvis grounded.

What is the duration of bhujangasana?

guideline, you can hold the pose for around 15 to 30 seconds when starting. With regular practice and increased flexibility, you can The duration of holding Bhujangasana (Cobra Pose) can vary depending on your yoga practice, flexibility, and comfort level. As a general gradually extend the duration to 1 minute or more.