Bhujangasana – Cobra Pose

Introduction

In Sanskrit, Bhujang means ‘Cobra’. When this pose is practised, the practitioner raises the trunk and head, which resembles to that of a Cobra. Hence, the name ‘Bhujangasana’.

How to do Bhujangasana?

1. Choose the appropriate Yoga mat and lie flat on your stomach on it.

2. Place the palms firmly on the mat. The palms should be just below the shoulders.

3. Inhale and with the strength of your arms, raise the head and upper body.

4. The body from the navel to the toes should be touching the ground.

5. Stretch the spine backwards. Tilt your head backwards and look towards the sky.

6. Hold on to this position for 10 seconds.

7. Exhale and come back to the original position of lying flat on the stomach.

8. Repeat the process 4-5 times.

Duration of Bhujangasana

Bhujangasana should ideally be in a set of 3 to 6 times and each time the asana should be done for 5 seconds to 30 seconds.

The duration and the number of times the asana to be performed, depends on the comfort of the yoga practitioner.

Benefits of Bhujangasana

1. It is helpful in reducing back pain, hunchback.

2. This asana makes the back column much flexible.

3. Bhujangasana is helpful in relieving constipation. It also improves the appetite by rousing the digestive fire.

4. It helps women to tone their ovaries and uterus.

5. The asana is extremely useful for women suffering from problems related to mensuration. Bhujangasana helps to cure

6. Amenorrhoea (absence of mensuration)

7. Dysmenorrhoea (painful or difficult mensuration)

8. Leucorrhoea (White discharge)

9. Other utero-ovarian diseases.

10. It is also useful to make delivery easy and normal.

Who should avoid doing Bhujangasana?

1. Pregnant women

2. Those with fractured ribs or wrists.

3. People recovering from abdominal surgeries.

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