Bhujangasana or Cobra Pose is a back-bending asana in hatha yoga.
Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, remove lethargy relieve stress and fatigue and makes practitioner active. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini. The practitioner gets benefited by the qualities that a cobra have i.e. a good digestion, supple body, activeness, and longevity.
Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).
Follow-up asanas :-
Bhujangasana is followed by Salabhasana. In Surya Namaskar, it precedes Adho Mukha Svanasana.
effect of spine :-
Being the 7th posture of Suryanamaskar, it has several benefits such as:-
Strengthens the spine, keeps it strong, healthy and flexible.
Gives a good stretch to your neck, shoulder, chest, lungs, and abdomen.
Enhances the functioning of abdominal organs such as kidney and liver.
Beneficial in menstrual and other disorders of the female reproductive system.
Useful for people suffering from back pain, slipped disc, sciatica and cervical spondylitis.
The few don’ts or contraindications that come under Cobra Pose (Bhujangasana) are :-
Those with severe back problems relating to the spine should clearly avoid this yoga pose.
Someone having neck problems relating to spondylitis too should clearly avoid this yoga pose.
Someone suffering from stomach disorders like ulcers should ensure proper guidance while doing this yoga pose or avoid this yoga pose if discomfort is seen or felt.
Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen and can also cause injury if the position of the arms is not correct while in this pose.
Someone suffering from severe asthma should avoid this pose and work on breathing techniques through pranayama before attempting 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 of your upper body in the pose that is how your spine is going to get stronger.
Your feet might raise a bit from the ground unintentionally, try to keep them down.
Practice this asana under the guidance of an instructor if you suffer from any of this condition: hyperthyroidism, hernia, peptic ulcer or intestinal tuberculosis.