Cobra Pose (Bhujangasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga with Nutan



COBRA POSE

Sanskrit Name – Bhujangasana

Sanskrit Name Meaning – Bhujanga – Serpent / Snake, Asana - Pose

Type of Asana – Backbend Yoga Pose

Target Areas – Core, Back, Shoulders and Glutes


WHAT IS COBRA POSE (BHUJANGASANA)?


Cobra Pose (Bhujangasana) is a heart opening yoga pose that strengthens your back muscles whilst opening your chest and stretching your shoulders. This asana is thought to boost energy, reduce fatigue and relieve lower back pain.


DO NOT PRACTICE COBRA POSE (BHUJANGASANA) IF:

  1. You’re pregnant

  2. You have a back injury

  3. You suffer from severe migraines

  4. You have health complications associated with your nervous system


BENEFITS OF COBRA POSE (BHUJANGASANA)

  1. Strengthens your back muscles and glutes

  2. Stretches your chest, shoulders and abdomen

  3. Stimulates abdominal muscles and strengthens your core

  4. Helps fight fatigue and helps relieve stress

  5. Opens your heart and lungs

  6. Good for breathing and especially beneficial for those who suffer from Asthma

  7. Vedic texts stipulate Cobra Pose (Bhujangasana) awakens Kundalini, increases body heat and increases overall health.


HOW TO PRACTICE COBRA POSE (BHUJANGASANA) IN 3 EASY STEPS

  1. Lie flat on your stomach, on your yoga mat, with your legs stretched out and the tops of your feet firmly on the ground. Place your hands under your shoulders and hug your elbows into your body. Make sure the tops of your feet, thighs and pubis are pressed firmly to the floor.

  2. As you inhale, straighten your arms and lift your chest off the floor. Keep your shoulder blades back and strong. Open your chest. Extend through the crown of your head from the base of your spine. Gaze directly ahead.

  3. Hold the pose for 15 – 30 seconds. As you exhale, release your body back to the floor.


COBRA POSE (BHUJANGASANA) VARIATION – PLACE A CHAIR AGAINST THE WALL


If this asana is proving difficult, place a chair against the wall. Practice this pose with your hands on the front edge of the seat and keep the balls of your feet firmly on the ground.


PREPARATORY POSES


Bridge Pose - Setu Bandha Sarvangasana


Upward Facing Dog - Urdhva Mukha Svanasana






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