The Sanskrit word Bhujangasana integrates ‘bhujanga’, which means snake, and ‘asana’, which means posture. Also known as Cobra or Serpent Pose in English, it involves a gradual backbend, often done as part of the Surya Namaskar or Sun Salutation. Lie down on your abdomen. Keep the heels close and palms next to the torso. Inhale and push the upper body up. Lift your chin, face should towards the ceiling. Stay still for a few minutes. The upper body weight should be on the middle back. Exhale and come down.
Bhujangasana makes the spine more supple and strengthens the supporting muscles around it. By stretching the chest, shoulders, and abdomen, it aids in stress and fatigue management as well. For more information on Bhujangasana and its benefits, refer to the main article.
Once you get comfortable with the cobra pose, you can start to attempt the different types of Bhujangasana available for more experienced yoga practitioners. Here is a closer look at the common types and variations of the cobra pose.
Saral Hasta Bhujangasana literally translates to ‘extended hands cobra pose’. Here, the asana is performed with the upper body extended upward till there is no bend at the elbows. This variation puts more pressure on the lower back since a greater portion of your torso is lifted off the ground.
Vakra Hasta Bhujangasana means ‘curved hands cobra pose’. As the name indicates, this variation of the cobra pose is performed with a slight bend in your elbows. So, your upper body is closer to the ground and not fully extended upward.
The name Ardha Bhujangasana literally translates to ‘half cobra pose’. It is also known as the sphinx pose because the body resembles the sphinx in this pose. Here, you rest your forearms entirely on the ground, from elbows to palms.
This is an unsupported version of the cobra pose. Here, you need to lift your hands off the ground and clasp both your palms together behind your back. The only point of contact between your body and the ground is from your feet to your hips. Your hands will not be in contact with the ground.
Bhujangasana has many benefits for the body. Performing this asana regularly can improve flexibility and strength for various parts of the body. Furthermore, the cobra pose also offers many benefits to improve mental health. Here are some crucial cobra pose benefits to help you understand why it is good for you:
Relieves neck pain
Tones and strengthens the abdominal muscles
Improves the strength in your shoulders and back
Minimises stress and fatigue and helps you relax
Helps improve blood circulation in the body
Strengthens your arms
Improves the flexibility of your spine
Lessens the risk of getting an injury while working out
The procedure for practising the Bhujangasana is fairly simple and straightforward. It is not very complex, so beginners can easily include this asana in their daily stretching routine. Moreover, it is an excellent way to warm up. Here is a guide with the Bhujangasana steps to help you learn how to perform the cobra pose:
Step 1: Lie down on your stomach and rest your forehead on the ground. Keep your toes together and the soles of your feet facing upward.
Step 2: Place your palms on the ground, just below your shoulders. Your elbows need to be tucked closer to your body and must be parallel to your torso.
Step 3: From this position, inhale deeply, gently press your palms into the ground and lift your upper body off the ground. Your head, chest and abdomen should be lifted, while the rest of your body should continue to be in contact with the ground.
Step 4: Hold your body in this position for a while and take a few deep breaths. All the while, ensure that you are supporting your upper body on the palms of your hands, with equal pressure on both sides.
Step 5: Exhale and lower your abdomen, chest and head back to the ground.
The cobra pose is extremely easy for beginners. So, even if it is your first time attempting this asana, you may find it fairly simple to perform. The only issue you may find a bit challenging is knowing how much of your upper body to lift off the ground. Fortunately, there are many tips that can help beginners master this Bhujangasana pose and perform it perfectly. Read on to learn some essential tips to guide you:
Refrain from overstretching your torso.
Keep your feet close to each other even when you are lifting your body up. This helps maintain balance.
Breathe while holding the Bhujangasana yoga pose.
Keep your shoulders relaxed and allow your elbows to bend to maintain balance.
You can perform the Bhujangasana for at least 5 minutes every morning. In case you prefer to perform your yoga routine in the evening. Instead, you could include the cobra pose in your daily practice for a minimum of 5 minutes.
When you are performing the asana, it is essential to keep some important things in mind and take precautions such as:
Avoid keeping your body stiff when you perform the cobra pose. Relax your body for better flexibility.
Do not perform the Bhujangasana yoga pose in case you have carpal tunnel syndrome or any injury.
Do not lift your lower body off the ground.
Keep your feet together, and do not let your toes go too far apart.
Release your body from the Bhujangasana yoga pose slowly and come back to the resting position gently.
Avoid such an asana if you have undergone any abdominal surgery or if you are pregnant.
With this, you must have learnt how to do Bhujangasana with easy steps. When performed regularly, Bhujangasana has many benefits, as you have read above. In addition to this, following a balanced diet can also ensure that you remain fit and healthy over time. You can also use our Calorie Calculator to track your calorie intake.
However, medical emergencies can affect you without any prior warning, no matter how healthy you are. Thus, to further secure your health and your medical expenses in the future, you must invest in health insurance today. Get a suitable comprehensive health insurance on Bajaj Markets without any hassles!
The term Bhujangasana is a Sanskrit word that means cobra pose in English.
Yes, beginners can easily perform the cobra pose because it is quite simple and straightforward.
Three benefits associated with the practice of Virasana are as follows.
Sitting in this yoga pose improves digestion and relieves the body of flatulence and gas.
This yoga pose helps increase circulation to the legs and the back.
This pose improves the functioning of the lungs and helps with shortness of breath. This asana uses the muscles in your shoulders and forearms, as well as the muscles in your back and gluteal areas.
You can start off by holding this pose for 15 seconds. As you get more comfortable, you can extend this duration to 30 seconds.
Bhujangasana is typically not recommended for people with severe lower back problems or with issues related to the spine.
Bhujangasana is very beneficial for the flexibility of our body. It strengthens and tones the muscles of the back, neck and abdomen and, in turn, helps in reducing belly fat and maintaining a flat stomach.
Bhujangasana opens up your chest, shoulders and abdominal muscles, it improves spinal mobility. This stimulates and helps in the good circulation of blood.