Bhujangasana  [ cobra stretch ]

Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

    This yoga asana has derived its name from the words “bhujanga” meaning cobra or snake and “asana” meaning pose. It is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a series of asanas in Surya Namaskar, Salute to the Sun, as an alternative to Urdhva Mukha Svanasana

    This yoga asana is a pose that you may do while lying down on your stomach or belly. It gives your body (especially the back), a good stretch so that it is relieved of all stress.

Benefits

·       Tones the abdomen

·       Strengthens the entire back and shoulders

·       Improves flexibility of the upper and middle back

·       Expands the chest

·       Reduces physical and emotional stress

·       Improves blood circulation

How to do bhujangasana or cobra stretch ?

Caution: Before you start practicing this yogasana you may have to warm up your body, stretch shoulder, hands limbs etc. well and achieve spine and body flexibility.

·       Lie down on your stomach or belly with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.

·       Keep your legs, feet and heels close together in a line.

·       Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso.

·       Taking a deep breath in, slowly lift upper part of your body from floor. That is, head, chest and abdomen raised. Keep your belly part & navel on the floor.

·       The backs of the feet rest on the ground, the legs outstretched.

·       Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.

·       Keep breathing with awareness, as you stretch your spine backward slowly. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.

·       You can adjust the intensity of the backbend by straightening or bending your elbows according to your needs.

·       Maintain the pose while breathing evenly for 4-5 breaths.

·       Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

·       Repeat 4-5 times.

Who should avoid practicing bhujangasana?

·       Pregnant women

·       People with  acute asthma

·        People having fracture of ribs, vertebrae

·       People having carpal tunnel syndrome

·       People having hypertension, heart diseases

Research study results of cobra stretch

 One study suggest that yoga poses such as Cobra, Cat, and Fish Poses are safe and simple treatment for primary dysmenorrhea[4].

Reference

1.    https://www.artofliving.org/in-en/yoga/yoga-poses/cobra-pose-bhujangasana

2.    https://www.yogajournal.com/poses/cobra-pose-2/

3.    https://theyogainstitute.org/bhujangasana-the-cobra-posture/

1.    https://www.sciencedirect.com/science/article/abs/pii/S108331881100060X