Cobra Pose, or Bhujangasana in Sanskrit, is a yoga posture that strengthens the muscles of the back, shoulders, and arms. The pose is performed by lying on the stomach and then raising the upper body by straightening the arms, with the hands placed under the shoulders. The gaze is directed forward, the shoulders are pulled back and down, and the chest is lifted. The pose is typically held for a few breaths before being released and repeated. This pose is beneficial for people who suffer from back pain or stiffness, it helps to open the chest and lungs, and it also helps to reduce stress and anxiety.
Cobra Pose, or Bhujangasana, is a powerful back-bending yoga posture that can help to strengthen the muscles of the back, shoulders, and arms, as well as improve flexibility in the spine. The pose is traditionally performed on the yoga mat, beginning by lying on your stomach with the palms placed flat on the floor next to the chest and the elbows close to the body.
To come into the full pose, you will press down through the hands and lift the chest and head off the floor, keeping the elbows close to the body. The shoulders should be pulled back and down, and the gaze should be directed forward. It’s important to engage the muscles of the back to support the spine, rather than relying on the arms to lift the chest.
Bhujangasana is often used as a preparatory pose for more advanced backbends, such as Urdhva Mukha Svanasana (Upward-Facing Dog) or Dhanurasana (Bow Pose). It can also be used to increase flexibility and strength in the back, as well as to improve posture.
Additionally, Bhujangasana is believed to have many therapeutic benefits, including reducing stress and anxiety, and helping to relieve symptoms of mild depression. It is also believed to help alleviate back pain and stiffness, as well as improve the function of the reproductive and digestive systems.
It’s important to practice this pose under guidance of a certified instructor, especially if you have any injuries or health conditions, or if you are pregnant.
To perform Cobra Pose, or Bhujangasana:
- Start by lying on your stomach on a yoga mat, with your feet hip-width apart and your toes touching the mat.
- Place your hands next to your chest, with your elbows close to your body.
- Slowly press down through your hands and lift your chest and head off the mat, keeping your elbows close to your body.
- Keep your shoulders pulled back and down, and your gaze directed forward.
- Engage your back muscles to support your spine, rather than relying on your arms to lift your chest.
- Hold the pose for a few breaths, then release and repeat as desired.
It’s important to practice this pose under guidance of a certified instructor, especially if you have any injuries or health conditions, or if you are pregnant.
Tips:
- Make sure to keep your elbows close to your body throughout the pose.
- Keep your shoulders relaxed and away from your ears.
- Keep your gaze forward and your neck relaxed.
- Keep your breath steady and smooth as you hold the pose.
- You can also practice this pose with variation like lifting your one hand or both legs at a time
As you become more comfortable with the pose, you can try to hold it for longer periods of time or to deepen the stretch by lifting the chest higher. Remember that yoga is a practice, and it’s important to listen to your body and not push beyond your limits.