Yoga for Beginners : Cobra Pose or Bhujangasana
Yoga can really help us to stay healthy. Today we will talk about Cobra Pose or Bhujangasana resembles a Cobra with its hood raised. The word Bhujangasana is used in Hindi for it. Bhujang means snake an asana means pose. Cobra Pose is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation.
How to do Cobra Pose or Bhujangasana:
- Lie on your abdomen with your legs spread at hip width and the tops of your feet on the floor.
- Bend your elbows and place your palms on the floor with your thumbs near your armpits.
- Rest your forehead on the floor and relax your shoulders.
- Now inhale, press your palms against the floor, engage your back muscles, and raise your chest and head.
- Look straight ahead .Keep the top front of your pelvis on the floor and your shoulders relaxed. Unless you’re very flexible, keep your elbows slightly bent.
- As you exhale, lower your torso and head slowly back to the floor.
- Repeat 3-4 times.
- In raised position stay for six to eight breaths.
Benefits of Cobra Pose:
- Elevates mood
- Decreases stiffness of the lower back
- Strengthens the spine
- Relieves stress and fatigue
- Strengthens the arms and shoulders
- Increases flexibility
- Improves menstrual irregularities
- Firms and tones the buttocks
- Invigorates the heart
- Stimulates organs in the abdomen, like the kidneys
- Improves digestion
- Helps to ease symptoms of asthma
Avoid practicing Cobra pose or Bhujangasana:
- If you are pregnant.
- If you have fractured ribs or wrists.
- If you recently underwent abdominal surgeries, such as for hernia.