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Bhujangasana

भुजंगासन / Cobra Pose

September 23, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Bhujanga (भुजंगा) meaning cobra or snake and āsana (आसन) meaning posture or seat. The pose resembles a serpent about to strike.

Benefits
  • Soothes sciatica Pain.
  • Reduces effects of Asthma
  • Decreases the stiffness of the lower back.
  • Improves digestion.
  • Improves the vital capacity of your lungs.
  • Rejuvenates your heart.
  • Stretches muscles in the chest, shoulders, and abdominal area.
  • Strengthens your arms and toughens your shoulders.
  • Replenishes energy.
  • Relieves stress and enhances mood.
Steps to perform the Asana: Bhujangasana
  • Lie down flat on your stomach, keeping your hands by the sides of the thighs.
  • Your legs should be placed together, with your knees tight and toes pointing outwards.
  • Now, slowly bend your hands at the elbows, then place your palms on the floor to the sides of your shoulders.
  • Next, bring your chin forward, position it on the floor, and gaze straight ahead.
  • Now, slowly raise the head, neck, and shoulders and gradually the trunk with the support of your hands, until only the pubis is in contact with the floor.
  • While raising, inhale to the count of 1 to 3.
  • Contract the buttocks and tighten the thighs.
  • Try to raise the chin as high as possible, as your back arches.
  • Then slowly lower yourself back down to the ground, beginning from the trunk, upper part of the navel region, chest, shoulder, and chin; and finally placing the forehead on the floor.
  • Place the arms and hands by the sides of the thighs and relax.
Common Misalignments / (Mistakes)
  • Wrong placement of the hands.
  • Locking the Shoulders.
  • Lifting the hips.
  • Crunching the low back.
Contraindication / Cautions
  • Avoid in case of abdominal surgery.
  • Avoid if suffering from ulcer, hernia, spondylitis, hypertension & heart ailments.
  • Avoid in case of pregnancy and severe lower back problems.
  • Avoid if suffering from carpel tunnel syndrome.
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