‘Bhujanga’ is a Sanskrit word which means snake. The shape of this asana is like a raised snake’s hood (like a cobra snake). The English name of Bhujangasana is Cobra Pose.
Bhujangasana pose is very beneficial for the patients with back pain. Bhujangasana comes in the seventh order in Surya Namaskar. Daily practice of Cobra Pose strengthens the shoulders, arms, back, kidneys, and liver, and provides relief from many diseases.
How To Do Bhujangasana – Step By Step Guide
- Find a clean place and keep a matt there then lay down on the mat with the support of the stomach.
- Stretch the legs on the back side so that the sole of the legs faces towards the sky.
- Now we have to lift the head and upper part of the body up with the help of the hands, so keep your hands close to the shoulders.
- Now stable your palms on the ground and slowly lift the head and upper part of the body upwards.
- Apply pressure on your palms so that your body gets fully tilted in the backward direction.
- Keep your vision straight.
- Repeat this asana 5-6 times.
Some seekers keep the feet paws folded and some stretch the feet while doing the Bhujangasana. The Asanas is appropriate in both ways. But by stretching the legs backward while doing the exercise gives more benefits.
Breathing Order and Duration
Inhale while lifting the head and the body upward. Keep the breathing natural while staying in full position for 10-15 seconds. While returning to the original position, come down by exhaling.
Benefits Of Bhujangasana
- Since this asana produces strain in the stomach and spine, it provides elasticity to the body.
- Bhujangasana is beneficial for constipitation patient.
- Slip disc patient must do this pose.
- It provides benefits to the abdominal and abdominal related organs.
- Beneficial in gynecological diseases.
- It is beneficial for back pain.
- Bhujangasana makes the breathing system better.
- Reduces belly fat.
- Pregnant women do not do this posture.
- A hernia, Heart and Peptic Ulcer patients practice it carefully.
- If your stomach has been operated, do not do this posture for at least 3-4 months.
- If you have too much pain in the back then do not do the 3rd and 4th variations of Bhujangasana.
4 Variation Of Bhujangasana
Bhujangasana yoga pose can be practiced mainly in four ways. We have already discussed one above, about the other 3 we are going to discuss below.
Bhujangasana 2nd Variation Steps
- Lay down on the floor with the support of the stomach.
- Now in the above posture, we keep our hands near the shoulder, but in this posture, we put our hand in front of our chest, so that the hand touches the chest. Keep hands one above the other.
- Lift the head and upper part of the body above along with inhaling.
- Hold the position for 10-20 seconds and keep the breathing normal.
- Come back down with exhaling.
Bhujangasana 3rd Variation Steps
- Lay down on the floor.
- Keep the hand near to your shoulder.
- Now lift the chests and head up along with the hands. Inhale when you lift up your body.
- In this way, the weight of your body is above your chest and abdomen.
- Hold the position for 10-20 seconds or according to your stamina and keep the breathing normal.
- Come back down with exhaling.
Bhujangasana 4th Variation Steps
- This variation is similar to the first one.
- In this posture, we raise the chest and head and then we also raise our feet upwards.
- The weight of our body in this pose is above the navel part.
In all these poses, lift your body only that much so that the navel keeps touching the ground.
Advanced Poses Of Bhujangasana
If you are a beginner then first practice the 1st variation of Bhujangasana. When you become pro on that pose then you can practice the advanced poses of Bhujangasana.
This is an action which is suitable for Shankh Prakshalan. This asana is similar to the first variation of Bhujangasana.
How to Do Triyak Bhujangasana
- First, lay down on the floor with the support of the stomach. Keep the distance of half to 1 meter between legs. Place your hands near to the shoulder and then lift your head and the chest above from the ground.
- Now turn your head in the right direction and see the heel of the right leg. Keep in mind that do not turn the whole body, only turn your head and only see the left heel.
- This is one cycle.
- Come back to the normal position. Again lift the head and the chest up. Now turn your head into the left side and see the heel of your left leg.
- Like this do this pose 5-5 time from both sides.
- Inhale while lifting the body up.
- Hold the breath while turning the head both sides.
- Exhale while coming back to the normal pose.
Benefits of Triyak Bhujangasana
- At the time of the Shankh Prakshalan, the abdomen gets a special advantage.
- Gives a good massage to the internal organs.
- Removes stomach fat.