Bhujangasana : Cobra Pose

The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress.

Bhujangasana : Cobra Pose - Detailed Description


Steps:
  1. Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
  5. Pull your torso back and off the floor with the support of your hands. Put equal pressure on both the palms.
  6. Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up. Shoulders should be away from your ears, Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
  7. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
  8. Don’t overdo the stretch or overstrain yourself. Breathing out, gently bring your abdomen, chest and head back to the floor.
Benefits:
  • Stretches muscles in the shoulders, chest and abdominals
  • Decreases stiffness of the lower back
  • Strengthens the arms and shoulders
  • Increases flexibility
  • Improves menstrual irregularities
  • 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
Tips and Help:
  • Bhujangasna yoga is mainly performed to treat spinal pain, increase the backbone flexibility and balance the metabolic functioning of the body. It is an ideal way to relax the body muscles and to strengthen the backbone.
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