Share on FacebookTweet about this on TwitterShare on TumblrPin on PinterestShare on VKShare on LinkedInShare on StumbleUponShare on Reddit

Bhujangasana – Cobra Pose

Bhujangasana, or cobra pose, is a beginner level position that aims to stretch your abdomen, shoulder, lungs and thorax.

 

The health benefits associated with bhujangasana includes strengthening and toning the core body muscles and lower back. Furthermore, it increases the blood supply to your central nervous system and kidneys and even aligns your spine.

 

However, if you have recently suffered from any back, arm or shoulder injuries or have a history of abdominal surgery or are currently pregnant then please consult a doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Bhujangasana
  • Begin by placing your abdomen, palms and chin flat against the floor. Position the palms so that they reside under the shoulders. Straighten the legs together
  • Press the pubic bone into the floor whilst contracting the knee caps, thighs, buttocks and pelvic floor muscles (Mula Bandha)
  • Proceed to elevate the head and chest off the floor as you begin to take in your first breathe. During this change in pose you must maintain the alignment between the neck and spine and avoid using your arms to assist
  • To achieve an even higher elevation you must continue by locking your elbows into your sides and forcing your palms into the ground. Allow your shoulders to depress as you press your chest forward. Continue to inhale and exhale between 5-7 times whilst in this contracted and elevated state
  • To dismount from this position, exhale and depress your head and chest to the ground. Re-position your head to either the right hand side and sway the hips from side to side. Regaining this composure is necessary to relieve any tension in the lumbar spine

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Bhujangasana: Hasta Bhujangasana, Snake Pose
Share on FacebookTweet about this on TwitterShare on TumblrPin on PinterestShare on VKShare on LinkedInShare on StumbleUponShare on Reddit