This yoga pose resembles a cobra in an upright position.
Bhujangasana, or Cobra Pose, is part of the Padma Sadhana and Surya Namaskar (Sun Salutation) yoga sequences.
How to Perform Cobra Pose (Bhujangasana)
Lie on your stomach, place the tops of your feet flat on the floor, and rest your forehead on the ground.
Keep your legs together so that your feet and heels gently touch.
Place your hands (palms down) under your shoulders, keeping your elbows parallel and close to your body.
Inhale deeply, and slowly lift your head, chest, and abdomen — keeping your navel on the floor.
Stretch your upper body upward and backward, using your hands to push the body off the ground.
Check: Is the pressure equal on both hands?
Continue breathing consciously as you arch your spine vertebra by vertebra. Extend your arms as much as possible, bending your back within your comfort level; relax your head backward and look up.
Check: Are your shoulders away from your ears? Relax the shoulders, even if it means bending your elbows. With regular practice, you’ll be able to deepen the stretch by straightening your arms.
Make sure your legs are together. Keep breathing in the pose and smile. Smile like a cobra!
Do not overstretch or exhaust yourself.
Exhale and gently lower your abdomen, chest, and head back to the floor.
Benefits of Cobra Pose (Bhujangasana)
Opens the shoulders and neck.
Tones the abdomen.
Strengthens the entire back and shoulders.
Improves flexibility in the upper and middle back.
Expands the chest.
Enhances circulation.
Reduces stress and fatigue.
Beneficial for people with respiratory problems such as asthma. (Do not practice this pose during an asthma attack.)
Contraindications of Cobra Pose (Bhujangasana)
Avoid practicing Bhujangasana if you are pregnant, have a fractured rib or wrist, or have recently undergone abdominal surgery such as for a hernia.
Do not perform Cobra Pose if you suffer from carpal tunnel syndrome.
If you have chronic health conditions or back problems, practice Cobra Pose under the guidance of an Art of Living yoga teacher.
See all – Yoga Poses on the Stomach
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Practicing yoga helps us develop both body and mind and offers many health benefits, but it is not a substitute for medicine. It is important to learn and practice yoga poses under the guidance of Art of Living teachers. In case of a medical condition, yoga poses should be practiced only after consulting a doctor and an Art of Living teacher.
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