Cobra Pose Bhujangasana
In Sanskrit, “bhujanga” means serpent or snake, and “asana” means pose; hence the English, cobra pose. This invigorating backbend was named such because Bhujangasana reflects the posture of a cobra that has its hood raised. If you would like to practice this pose with the aid of a qualified yoga instructor, click here to check out the yoga class schedule for each of our centers, located in Syracuse, Rochester, and Albany.
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information about bhujangasana
Bhujangasana Cobra Pose is easy to learn. Lie down on your belly and place your face in such a manner that your chin touches the ground. Place your hands close to your body with your palms touching the ground. Keep your legs straight and press your palms firmly against the floor. As you inhale, straighten your arms and lift up your chest, following your upper back. Keep your hips steady and remain in this position for 15-20 seconds and then release.
Health benefits of the cobra pose:
- Stretches muscles in the shoulders, chest and abdominals – the Cobra Pose (Bhujangasana) is indeed a wonderful yoga pose that stretches and strengthens various muscles in the body, including the shoulders, chest, and abdominals.
- Decreases stiffness of the lower back– Cobra Pose (Bhujangasana) is known for its ability to decrease stiffness in the lower back. The pose involves a gentle backbend, which can help improve flexibility and mobility in the spine, particularly in the lumbar region.
- Strengthens the arms and shoulders- Regular practice of Cobra Pose not only enhances the physical strength of the arms and shoulders but also improves overall posture. The integration of arm and shoulder strength in this pose fosters a balanced and resilient upper body, which can prove beneficial in various physical activities and daily tasks.
- Increases flexibility- When practicing Cobra Pose or any yoga posture to enhance flexibility, it’s important to approach it gradually, respecting your body’s limitations, and avoiding overstretching. Consistent practice, combined with proper alignment and mindful breathing, can lead to increased flexibility over time.
- Improves menstrual irregularities- While Cobra Pose (Bhujangasana) is known for its various physical and mental benefits, there is limited scientific evidence specifically linking it to the improvement of menstrual irregularities. Yoga, in general, is often considered a holistic approach to overall well-being, and some practitioners believe that certain yoga poses and practices can have positive effects on the reproductive system. However, individual responses may vary, and it’s essential to consult with a healthcare professional for personalized advice on menstrual health.
- Elevates mood
- Firms and tones the buttocks
- Invigorates the heart
- Stimulates organs in the abdomen, like the kidneys
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
- Improves digestion
- Strengthens the spine
- Soothes sciatica
- Helps to ease symptoms of asthma
Reduces belly fat:
Although we claim that we practice yoga for a perfect life, all beauty lovers secretly admire the benefits of yoga. Snake pose in yoga is considered one of the best asanas to get a flat stomach. Bhujangasana benefits are extended to your beauty because of the stretching of the abdominal muscles.
Improves circulation:
Good blood circulation is the key to staying energized and active. One of the main benefits of Bhujangasana is that it helps to improve blood circulation. Once you have good blood circulation, your body’s cells will get enough nutrients and oxygen. Improved blood circulation will also help maintain hormonal balance.
Manage stress:
If you have problems like anxiety or depression, here’s the good news! Practice bhujangasana as it is found very helpful in treating stress symptoms like fatigue, headaches and weakness. Along with this, it is effective in managing depression as well as to some extent. But, if you suffer from migraine or insomnia, take the advice of an expert.
Strengthens your spine:
Since the snake pose in yoga is helpful in providing a good extension to your back, it is very helpful in strengthening your spine. It is designed so that your lower and upper back is stretched. But if you suffer from chronic back pain, it is recommended to consult a doctor to make sure you have no contraindications.
How to do Cobra Pose Bhujangasana step by step-
Cobra Pose, or Bhujangasana, is a yoga pose that is part of the traditional Sun Salutation sequence. It is a backbend that helps improve the flexibility of the spine, strengthen the muscles of the back, and open up the chest. Here’s a step-by-step guide to practicing Cobra Pose:
1. Starting Position:
- Begin by lying flat on your stomach, with your legs extended straight and the tops of your feet resting on the mat.
- Place your hands on the mat beside your chest, with your palms facing down and fingers spread wide. Your elbows should be close to your body.
2. Positioning Your Legs:
- Keep your feet together, or you can have them hip-width apart, whichever is more comfortable for you.
- Press the tops of your feet into the mat.
3. Engaging Your Core:
- Engage your abdominal muscles by drawing your navel toward your spine. This action helps protect your lower back during the backbend.
4. Inhaling and Lifting:
- On an inhalation, begin to straighten your arms, lifting your chest off the mat.
- Use the strength of your back muscles rather than pushing into your hands to lift. Keep your elbows slightly bent.
5. Opening the Chest:
- Roll your shoulders back and down, opening your chest. Imagine the chest moving forward and upward.
6. Head Position:
- Lift your gaze and tilt your head back slightly, but avoid straining your neck. Keep your neck in a neutral position if looking upward is uncomfortable.
7. Maintaining the Pose:
- Keep your pubic bone rooted to the floor and your legs engaged.
- Continue to lift through the chest, maintaining the arch in your upper back.
8. Breathing:
- Breathe deeply and comfortably while holding the pose. Try to avoid shallow breathing.
9. Exiting the Pose:
- To release, exhale and slowly lower your chest back down to the mat.
- Rest your forehead on the mat, and turn your head to one side.
Cobra Pose Bhujangasana Questions – FAQ
Does bhujangasana reduce belly fat
While Bhujangasana can help in toning the abdominal muscles, it’s crucial to understand that spot reduction of fat isn’t possible through exercise alone. Reducing belly fat typically requires a comprehensive approach that combines regular physical activity, a balanced diet, and lifestyle changes.
How many times to do bhujangasana
When practicing Bhujangasana, or Cobra Pose, aim to perform the pose 4–5 times either in the morning or evening. For beginners, start by holding the pose for 10–15 seconds to build familiarity and comfort with the position. This initial duration allows your body to adapt and build strength gradually. For intermediate practitioners, aim for 20–30 seconds, as this helps to deepen the stretch and increase endurance without overexertion. Advanced practitioners, who have a strong foundation and balance, can hold the pose for up to 1 minute. This longer duration helps in enhancing flexibility, focus, and core strength. Remember to breathe deeply and consistently at every level, as it aids in maintaining balance and grounding the pose.
Practicing Bhujangasana daily can enhance your overall health, and for optimal results, it’s best to perform yoga on an empty stomach. Always listen to your body and consult with a healthcare professional if you have any health considerations before starting a new yoga practice.
Mental benefits of bhujangasana
Bhujangasana, or the Cobra Pose, is highly effective in reducing stress and anxiety. By gently arching the back and stretching the chest, shoulders, and abdomen, this pose encourages the release of physical tension stored within the body. As we stretch, the body’s muscles relax, releasing the tightness that often accompanies stress and anxiety.
This pose also promotes deep, mindful breathing, which is crucial for calming the mind. The slow, deep inhalations and exhalations practiced in Bhujangasana stimulate the parasympathetic nervous system, which activates the body’s relaxation response. This breathwork helps to lower heart rate, stabilize blood pressure, and calm the nervous system. Regular practice of Bhujangasana can lead to a noticeable decrease in stress levels, as it encourages an inner sense of peace and equilibrium.
Additionally, the gentle compression and stretch in the lower back stimulates the adrenal glands, helping to balance hormones like cortisol, which can contribute to stress when out of balance. Practicing this asana regularly fosters a mindful connection with the body, which enhances overall mental and emotional well-being, helping practitioners cultivate calmness and resilience in the face of stress.
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