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Bhujangasana (Therapy)

भुजंगासन / Cobra Pose

October 4, 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
  • Helps to soothe sciatica pain
  • Decreases the stiffness of the lower back
  • Improves digestion
  • Rejuvenate the heart
  • Stretches muscles in the chest, shoulders and abdominal area
Ailments Tackled
  • Helps in sciatica
  • Therapeutic for asthma & thyroid
  • In case of slight displacement of spinal discs the practice of the pose replaces the discs in their original position
Steps to perform the Asana: Bhujangasana (Therapy)
  • Begin by lying on your stomach on the yoga mat with your legs extended behind you and the tops of your feet resting on the mat.
  • Place the yoga blanket to provide gentle support and lift to your lower abdomen and pelvis.
  • Rest your forehead on the mat and bring your palms flat on the floor beside your chest, elbows bent and tucked in close to your sides.
  • Engage your abdominal muscles and press the tops of your feet into the mat to stabilize your lower body.
  • Yoga belt looped around your calf to assist in engaging your back muscles.
  • On an inhalation, press into your hands and gently lift your chest and head off the mat.
  • Keep your elbows bent and shoulders relaxed, drawing them down away from your ears.
  • Maintain a soft gaze forward or slightly upward to avoid straining your neck, keeping the back of your neck long and relaxed.
  • Hold the pose for 15-30 seconds, breathing deeply and evenly as you elongate your spine and open through your chest.
  • Slowly coming back to the starting position by releasing the pose.
Key Alignment Points
  • Lengthen through the crown of your head and reach your chest forward, creating space between each vertebra in your spine.
  • Keep your legs active and engaged, pressing your thighs and pubic bone gently into the bolster or blanket for support.
Common Misalignments / (Mistakes)
  • Not keeping the hands in right position
  • Locking the Shoulders
  • Lifting the hips
  • Crunching the low back
Contraindication / Cautions
  • Avoid in case of abdominal surgery
  • Avoid if suffering from ulcers or hernia, spondylitis, hypertension, heart ailments
  • Avoid in case of pregnancy and severe back-related problems
  • Avoid if Carpel tunnel syndrome
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