Bhujangasana (Cobra Pose): Steps, Benefits, Precautions, Tips & More

What is Bhujangasana?

Bhujangasana is often referred to as the Cobra Pose or Snake Pose.  It is a back-bend yoga pose for beginners. This yoga helps tone the abdomen and strengthen the spine. This yoga pose also helps tone the abdomen and strengthen the spine.  One of the main Bhujangasana benefits is that it helps to improve blood circulation. This yoga pose is also considered one of the best asanas to get a flat stomach. This pose also opens up the shoulders and the neck, stretches muscles in the shoulders and chest,  strengthens the arms and also helps treat constipation.  It can be significantly useful in relieving discomfort in the muscles of the back, neck and abdomen.

Keep reading to learn more about Bhujangasana pose, Bhujangasana benefits, precautions and much more. 

Bhujangasana Benefits

One of the main Bhujangasana benefits 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. The other Bhujangasana benefits include:

• Stimulates the abdominal organs, including digestive organs, reproductive organs, and urogenital system
• Improves the efficiency of the respiratory system
• Good for Inflammatory Bowel Disease (IBD)
• Good for diabetes
• Helps treat PCOS and irregular menstruation
• Stretches muscles in the shoulders, chest and abdominals
• Decreases stiffness of the lower back
• Strengthens the arms and shoulders
• Increases flexibility
• Elevates mood
• Firms and tones the buttocks
• Stimulates and energises the heart, improving cardiovascular health.
• 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
• Strengthens your spin
• Reduces belly fat
• Stimulates organs in the abdomen, like the kidneys
• Relieves stress and fatigue

Types of Bhujangasana

There are 5 types of Bhujangasana as explained below:

1) Classic Cobra Pose (Bhujangasana)

For this Bhujangasana procedure, lie on your stomach, put your hands under your shoulders, as you inhale, raise your body up, keeping your pelvis on the floor, and use your back more than your arms. The classic version of the pose perfectly stretches the spine, strengthens the vertebral muscles, and tones the chest and lungs. Stimulates the functioning of the genitals and the abdominal cavity.

2) Ardha Bhujangasana (half-cobra pose)

This is a gentle form of the classic cobra pose. It also involves lying on the stomach, but raising the body takes place due to the help of the elbows, which are strictly on the sides of the body. The pose is useful for those who have not previously dealt with yoga, as well as those who have health problems with the lumbar. It stretches the spine unevenly and gradually, over time and helps to improve flexibility in the back.

3) Sarpasana (Snake Pose)

For this Bhujangasana procedure, lie on your stomach, intertwine your fingers behind your back and pull them to your feet. Inhaling makes a full amplitude movement, tearing off the head, chest, and hands from the floor as much as possible. The middle part of the pelvis is pressed on the rug, and only the lower part rises, making a deflection in the lower back. Strengthening the back muscles, improving posture, and expanding the chest also enhance lung function.

4) Bhujangasana with Bhramari Pranayama or “Bee” pose

For this Bhujangasana procedure, lie in cobra pose and start humming like a bee, making a noise in your throat and lowering your chin. Inhale and hum in one long, continuous tone, taking a deep breath when necessary. Normalizing brain activity reduces stress and nervous excitement and provides psychological balance and relaxation.

5) Dynamic Bhujangasana Flow

Dynamic Bhujangasana Flow involves moving in and out of the Cobra Pose in a flowing sequence. You start by lying on your stomach, lift into the Cobra Pose on an inhale, and lower back down on an exhale. Repeating this flow several times increases spinal flexibility, strengthens the back muscles, and provides a cardiovascular benefit by keeping the body in motion.

What are the Steps to Perform Bhujangasana?

Let’s master the Bhujangasana steps:

1. Lie on your stomach with your face down and take deep breaths, relaxing your spine in Crocodile Pose (Makarasana).
2. Place your palms on the floor near your upper abdomen, keeping your arms and elbows close to your body for support.
3. Stretch your legs behind you with toes and heels together, tightening your legs and lower back as you breathe.
4. Press your palms into the floor, inhale, stretch your face forward, and place your chin on the floor. Exhale, then inhale again and lift your chest, shoulders, arms, elbows, and upper abdomen, straightening your arms.
5. Once comfortable, raise your neck backwards and look upwards, maintaining slow, rhythmic breathing.
6. Tighten your entire body, focusing on your lower back and abdomen. Balance on your lower pelvis and thighs, spreading your weight from your wrists to your shoulders and lower back.
7. Avoid crunching your shoulders; roll them away from your ears, back, and down to create space for your chest and collarbones.
8. Keep breathing deeply, exhale and stretch your upper body backwards and your neck upwards. Hold the pose as long as comfortable to strengthen your back and spine.
9. Keep your legs close together and tighten your buttock muscles to prevent your feet from separating.
10. Gradually release the pose by bending your elbows, then slowly bringing your lower abdomen, chest, neck, and face down. Relax your spine with deep breathing, returning to Crocodile Pose (Makarasana).

Things Required to Practise Bhujangasana (Cobra Pose)

Practising Bhujangasana or any other yoga pose requires basic preparation and understanding. Here’s the list of things that you must keep:

• Yoga Mat: A non-slip mat provides cushioning and stability.
• Comfortable Clothing: Wear clothing that allows free movement, preferably breathable and flexible.
• Quiet Space: A calm and clean environment with enough space to stretch fully.
• Water: Staying hydrated before and after your practice is important.
• Yoga Blocks (optional): These can help beginners adjust the pose to their flexibility level.

Tips for Practising Bhujangasana

Here are some safety tips to keep in mind while doing Bhujangasan pose/position.

• Prepare for Bhujangasan with stretches like standing spinal twists, standing side bend pose, standing backbend, standing side stretch, standing pelvic circle and standing forward fold. these stretched help your body warm up for Bhujangasana.
• Amongst yoga poses, start with suryanamaskar, adho mukha svanasana, Advasana before practicing Bhujangasana.
• To get the most benefit from Bhujangasana, follow it with relaxing poses like Prasarita Balasana, Vajrasana, Matsyasana, or Savasana.
• Before lifting your head and chest, ensure your hands are placed correctly next to your chest and under your shoulders.
• Don’t keep your arms completely straight. Slightly bend your elbows to avoid jamming your shoulders up towards your ears.
• In the Classic Cobra Pose, your neck should arch back gracefully. To avoid straining, look directly forward or diagonally downward.
• For low Cobra Pose, keep your feet together. For extended Cobra Pose, keep your feet hip-distance apart to reduce lower back pressure. Point your feet straight back, with heels up and toes tucked under.
• Don’t overdo the backbend. Find a comfortable height by lifting without straining your back. If uncomfortable, lift your hands off the floor briefly to adjust your extension.

Precautions and Contraindications of Bhujangasana

The few don’ts or precautions that come under Bhujangasana. The Bhujangasana contraindications are: 

• Severe Back Problems: Avoid this pose if you have serious spine issues.
• Neck Problems: Those with neck issues like spondylitis should not do this pose.
• Severe injuries: Since practising Bhujangasana. puts pressure on the joints of the hips, pelvis, knees, rib cage, shoulders, elbows, and wrists; patients with these injuries should not attempt this yoga pose.
• Stomach Disorders: If you have stomach ulcers, get proper guidance or avoid the pose if it causes discomfort.
• Pregnancy: Pregnant women should avoid this pose due to pressure on the lower abdomen and risk of injury.
• Severe Asthma: People with severe asthma should avoid this pose and focus on breathing techniques like Pranayama first.
• Older adults: Older adults should be cautious while doing this yoga.
• Other medical issues: Patients with high blood pressure, back pain that is caused by to herniated disc, an old hernia, severe urinary incontinence, or any health issue related to any internal organ or spine should take the help of a yoga instructor.

Always practice under the supervision of a good yoga teacher or an experienced yoga expert to ensure safety and proper technique.

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