Bhujangasana (Cobra Pose)
How to do Bhujangasana (Cobra Pose)
- Lie on your stomach.
- Keep your feet hip-width apart.
- Aim at your toes, so that the tops of your feet are flat on the floor.
- Bend your elbows and place your hands on the floor next to your ribs, straightening your wrist and elbows.
- On an inhale, begin to lift your chest away from the floor and exhale as you return to the floor.
- Hold on for 30 to 60 seconds.
Beginner Tips
If you feel any discomfort and tightness in the lower back, don’t rise as high in the pose. Focus on building strength in the upper back, between the shoulder blades instead. You can place your feet wider than hip-distance apart.
In this yoga pose you have to have flexibility in your armpits, chest and groin. If you have this type of flexibility, you can go into a deep back bend. Walk your arms forward slightly and straighten your elbows, rotating your arms outward. Lift your chest up.
This should be performed slowly. Otherwise, injury can occur. You need to pay close attention to where you feel tension in your body as you do this asana. Focus on pressing your feet firmly into the mat, lifting your kneecaps and engaging your quadriceps. It is normal to feel tense in Cobra Pose because you’re contracting so many muscles. But you need to stay calm in this position.
Some benefit of Bhujangasana (Cobra Pose)
Bhujangasana is performed by stretching the shoulder, chest and abdominal muscles and thus helps to reduce lower back stiffness and increase upper body flexibility.
- It regulates the digestive system and relieves constipation.
- The spine gets stronger and more flexible.
- It improves the mood.
- Corrects menstrual irregularities in women.
- Prevents adult boys from becoming dreamers.
- It also strengthens the muscles of the chest, shoulders, arms and abdomen.