Bhujangasana

Cobra pose is best known for its ability to increase the strength and flexibility of the spine, while opening the chest. Let’s dive in and explore how to do it correctly. Cobra Pose, or Bhujangasana (boo-Jahn-GAHS-uh-nuh), is an energizing, prone (lying on belly) backbend, and an essential element of sun salutations. It gets its name from the Sanskrit words, Bhujang, meaning ‘serpent,’ and Asana, meaning ‘pose.’ Cobra pose is best known for its ability to help with back pain, while strengthening the spine and back muscles, and opening the chest. According to traditional yogic texts, this pose heals the body of disease, and awakens Kundalini, the divine cosmic energy that fosters self-realization. Level of difficulty: Beginner How to practice cobra pose • Lie on your abdomen with the tops of your feet and forehead resting on the yoga mat. Keep your legs close together with your feet and heels lightly touching. If that is difficult, you may keep your legs and feet hip-width apart. • Place your palms down underneath or by the sides of your shoulders, with your fingers pointing forward. Keep your elbows hugged in toward your body. • Breathing in, gently lift your upper body including head, chest, and upper abdomen, while keeping your navel, lower abdomen, pelvis, and pubic bone pressed down into the floor. Move into this pose slowly to avoid straining your back. • Draw your shoulders back and down away from your ears, opening your chest forward. Your gaze can be forward or to ...

Bhujangasana ( भुजंगासन; Bhujaṅgāsana) or Cobra Pose Urdhva Mukha Svanasana, Upward Dog Pose. The Sphinx Pose. Etymology and origins [ ] The name Bhujangasana comes from the Sanskrit words भुजंग bhujaṅga, "snake" and आसन āsana, "posture" or "seat", from the resemblance to a snake with its head raised; Sarpāsana, "Serpent Pose", from सरप, sarpa[m], "serpent" or "snake". Urdhva Mukha Shvanasana ( ऊर्ध्वमुखश्वानासन Urdhva mukha śvānāsana) is from the Sanskrit ऊर्ध्व Urdhva, "upwards"; मुख Mukha, "face"; and श्वान Shvana, "dog". • Bhujangasana in Description [ ] The pose may be entered from a Bhujangasana is part of the sequence of yoga postures in some forms of Variations [ ] An easier variant is Sphinx Pose, sometimes called Salamba Bhujangasana (षलम्ब भुजंगासन), Advanced practitioners may fold the legs into The pose can be modified, for instance, Urdhva Mukha Shvanasana, Upward Dog, is entered with an inhalation from a prone position (or from • • Anon (28 May 2007). • Wisdom Library . Retrieved 6 June 2023. • The Yoga Tradition of the Mysore Palace (2nded.). Abhinav Publications. p.71. 81-7017-389-2. • Ghamande, Narayana (1905). Yogasopana Purvacatuska (1sted.). Bombay: Janardan Mahadev Gurjar, Niranayasagar Press. p.77. • ^ a b • • • • AshtangaYoga.info . Retrieved 2011-04-11. • . Retrieved 2 August 2013. • ^ a b Dehnke, Andrea (28 August 2007). . Retrieved 30 July 2022. • . Retrieved 19 July 2019. • . Retrieved 4 February 2019. • Anon (28 August 2007). . Retrieved 4 Febru...

• Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides. • Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor. • Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side. • Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. Benefits of Cobra Pose Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain. It opens the chest and the front of the body. This can be particularly helpful if you sit for a lot of the day. Sitting leads to tight chest muscles and stretched, weakened back muscles. Cobra can counteract that hunched-over posture. • Make sure that your pelvis and legs are firmly rooted into the floor. They act as the anchor that allows your upper body to rise. • Come in and out of the pose three times, lifting the chest up on every inhale and lowering it back to the floor on every exhale. As you go through this undulation, see if you can lift up a little high each time you inhale.

• • • • • • • • Image: Canva Sanskrit Pronunciation Bhujangasana (bhu-jan-GAA-asa-NUH) Meaning Bhujang= snake / asana= pose Pose Type Prone beck bending Pose Level Beginner pose Stretches Lower Back muscles, hips, hamstrings, thighs, neck, wrist, palms, forearms and shoulder Other Names Serpent Pose, Snake Pose, Cobra Pose Bhujangasana Information Bhujangasana is a back-bending pose that grants the practitioner movability of the lower back and spine. Moreover, It promotes flexibility in the entire torso region that helps in the broadening of the thoracic volume and ultimately promotes respiratory capacities. Apart from that, it also helps in strengthening of wrist, forearms, shoulder, lower back, and the muscles attached to the spinal column. Due to the beginner level category of this pose, Bhujangasana is one of the easiest backbends which can be performed by almost all of the age group. So, one can promote their mind and body balance with a regular practice of Bhujanagasna in their daily life. Bhujangasana Meaning Bhujangasana is a Sanskrit term which is translated as ‘Bhujang’ means ‘snake’ and ‘asana’ means ‘Posture’. Therefore, this asana symbolizes a snake with the hood as when the practitioner fully acquires the pose. Hence, it ensures snake-like flexibility in the practitioner’s passionate practice. The way snake twists and turn to cross each and every obstacle with the help of its flexible nature of the body. Similarly, by the practice of the Bhujangasana, the pra...

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Bhujangasana (Cobra Pose) is a heart-opening backbend that allows you to stretch your entire upper body. You cau adjust the intensity of the backbend by straightening or bending your elbows to suit your needs. This pose is typically practiced early in class as a warm-up and precursor to more intense backbends, including Urdhva Mukha Svanasana (Upward-Facing Dog Pose) and Ustrasana (Camel) Bhujanga, the Sanskrit word for snake, is derived from the root bhuj, which means “to bend or curve.” The king cobra, revered in Indian myths, can glide forward while lifting the upper third of its body upright. When you practice Cobra Pose, try to emulate this animal’s powerful yet fluid motion when you practice. Imagine your legs as the snake’s tail, reaching long behind you as you curve your spine to lift your chest majestically. Cobra can help you set a strong foundation for more complex backbends like Urdhva Dhanurasana (Upward-Facing Bow Pose) by teaching you how to properly engage your legs, pelvis, and abdominal muscles. “When Cobra is done correctly, your legs provide the power and support for your spine to gracefully extend, and your pelvis and belly act together to decompress and support your lower back, which has a tendency to overarch,” says Crandell. Section divider Sanskrit Bhujangasana (boo-jang-GAHS-anna) bhujanga = serpent, snake Section divider Cobra Pos...

Image Source Steps to practice Bhujangasana (Cobra Pose) • Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing. • Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward. • Rest your forehead on the floor and relax your body. • Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk. Look upward breathing normally. This is the final position. • In the final position, your navel should not raise more than 3cm; with your pubic bones touching the floor. Hold this position for 20-25 seconds. • To come back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths. Practice this asana 3-5 times, practicing before or after a forward bending pose such as Paschimottanasana (seated forward bend) will give you maximum benefits. With regular practice, you will be able to straighten your arms, arching the spine to a greater extent. Precautions for Bhujangasana (Cobra Pose) • Arch your spine as much as you can but don’t apply force. Some people are naturally flexible while some are not and a lot of us have very stiff muscles. Never rush! Give your body the time it needs to gain strength and flexibility. • Take very little support of your arms, use your back muscles to hold the weight ...