What is Cobra Pose (Bhujangasana)?
Cobra Pose, or Bhujangasana, the posture adopted in this asana is that of "bhujang", a snake. That is why it is known as Bhujangasan, also called Sarpasan. Cobra pose is a beginner-level yoga pose that is commonly practiced in hatha yoga. It is named after the raised hood of a cobra, which the pose resembles. It is a beginner-level yoga pose that involves lying face down on the floor and using the arms to lift the upper body off the ground, resembling the raised head of a cobra. Cobra Pose helps to stretch the chest, shoulders, and abdomen while strengthening the spine and back muscles. It is often practiced as part of a sequence of yoga poses.
History of Cobra Pose (Bhujangasana)
The history of Cobra Pose (Bhujangasana) can be traced back to the ancient practice of Hatha Yoga. The pose is believed to have originated in India, where it was practiced by yogis for its therapeutic benefits. The Sanskrit name Bhujangasana comes from the words bhujanga, which means serpent or cobra, and asana, which means pose or posture.
In traditional yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita, Cobra Pose is described as a posture that can help awaken the kundalini energy, which is believed to lie dormant at the base of the spine. The pose is also said to help balance the energy channels in the body or nadis and can help improve overall health and well-being. In traditional yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita, Cobra Pose is described as a posture that can help awaken the kundalini energy, which is believed to lie dormant at the base of the spine. The pose is also said to help balance the energy channels in the body or nadis and can help improve overall health and well-being.
What are the popular/common names of Cobra Pose (Bhujangasana)?
Cobra Pose (Bhujangasana) is known by the same name in most yoga traditions, but in some languages or regions, it may have different common names. Here are some of the common names for Cobra Pose in different languages and regions:
- Bhujangasana (Sanskrit)
- Cobra Pose (English)
- Serpent Pose (English)
- Nagasana (Hindi)
- Bhujangasanam (Tamil)
- Sarpa Asana (Kannada)
- Bhujangasana (Bengali)
- Bhujangasana (Gujarati)
- Bhujangasana (Marathi)
- Bhujangasana (Telugu)
What are the health benefits of Cobra Pose (Bhujangasana)?
Cobra Pose (Bhujangasana) increases appetite, it removes constipation and aliment of nightfall. It helps to strengthen all three “Naris” - Ira, Pingla, and Sushumna. The womb of women becomes healthy, it cures leucorrhea disease. It is also good for the liver and removes obesity, this asana should not be done by those who are suffering from hernia.
Here are some health benefits of Cobra Pose (Bhujangasana)
Strengthening the spine: Cobra Pose stretches the spine and strengthens the muscles around it, helping to improve posture and reduce the risk of back pain and injury.
Improving digestion: The pose can help stimulate the digestive organs, aiding in digestion and relieving constipation.
Relieving stress: Cobra Pose is known to help reduce stress and anxiety by calming the mind and releasing tension in the body.
Stretching the chest and shoulders: The pose stretches the chest and shoulders, improving breathing and reducing tension in these areas.
Toning the abdomen: Cobra Pose engages the abdominal muscles, helping to tone and strengthen the core.
Increasing flexibility: The pose stretches the muscles of the back, neck, and abdomen, helping to increase overall flexibility.
Improving circulation: Cobra Pose can help improve blood circulation throughout the body, bringing fresh oxygen and nutrients to the cells.
Stimulating the kidneys and adrenal glands: The pose can help stimulate the kidneys and adrenal glands, promoting overall health and well-being.
How does Cobra Pose (Bhujangasana) perfectly at home?
Cobra Pose can be practiced at home with a few simple steps:
- Lie face down on a yoga mat or comfortable surface with your legs extended and should touch each other. The soles of the feet should face upward, and the knees and the thighs should touch the ground. Relax the body.
- Place your palms on the floor next to your shoulders with your elbows close to your body. Now raise the chin and bring the head backward.
- Inhale and press your palms firmly into the floor as you lift your chest off the ground, keeping your elbows close to your body.
- Straighten your arms and lift your chest as high as you comfortably can while keeping your shoulders relaxed.
- Hold the pose for a few deep breaths, then exhale and release your chest.
- Slowly bring the body to its original position while breathing out. This asana can be done for 5 seconds, and the time may be increased gradually up to 3 minutes. This asana can be done three times.
What to do after doing Cobra Pose (Bhujangasana)?
After performing Cobra Pose (Bhujangasana), you can follow it up with the following poses to relax the body.
- Child's Pose (Balasana): From Cobra Pose, lower your upper body down to the ground, rest your forehead on the mat, and stretch your arms forward. This pose stretches your lower back, hips, thighs, and ankles.
- Downward-Facing Dog (Adho Mukha Svanasana): Come onto your hands and knees, tuck your toes under, lift your hips up and back, and straighten your arms and legs to come into Downward-Facing Dog. This pose stretches the hamstrings, calves, shoulders, and spine.
- Cat-Cow Stretch (Chakravakasana): Come onto your hands and knees and alternate between rounding your spine and arching your back. This pose stretches your spine, chest, and shoulders.
- Plank Pose (Phalakasana): From Downward-Facing Dog, shift forward onto your hands and come into Plank Pose. This pose strengthens the arms, shoulders, core, and legs.
- Upward-Facing Dog (Urdhva Mukha Svanasana): From Plank Pose, lower your hips down, straighten your arms, and lift your chest up to come into Upward-Facing Dog. This pose strengthens the arms, shoulders, and back.
It's important to listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, come out of the pose and rest in Child's Pose.
Frequently Asked Question
Q - What are the benefits of Cobra Pose?
Cobra Pose has numerous benefits, including stretching and strengthening the spine, neck, shoulders, and chest. It also helps improve flexibility, stimulate the abdominal organs, and relieve stress and fatigue.
Q - How do I properly align my body in Cobra Pose?
To properly align your body in Cobra Pose, lie on your stomach, place your hands under your shoulders, and lift your chest and head off the ground while keeping your elbows close to your sides. Make sure your shoulders are away from your ears, your gaze is forward, and your feet and legs are pressing down into the mat.
Q - Can Cobra Pose help alleviate lower back pain?
Yes, Cobra Pose can help alleviate lower back pain by stretching and strengthening the muscles in the lower back. However, it's important to practice the pose correctly and avoid overextending the lower back.
Q - How long should I hold Cobra Pose?
You can hold Cobra Pose for 15-30 seconds, or if it feels comfortable for you. Repeat the pose 2-3 times, resting for a few breaths in between.
Q - What modifications can I make to Cobra Pose if I have wrist or shoulder pain?
If you have wrist or shoulder pain, you can modify Cobra Pose by coming onto your forearms instead of your hands, or by placing a folded blanket or towel under your palms to elevate your upper body.
Q - Is Cobra Pose safe during pregnancy?
Cobra Pose can be safe during pregnancy, but it's important to avoid overextending the belly and to listen to your body. It's always a good idea to consult with your doctor or a qualified prenatal yoga instructor before practicing yoga during pregnancy.
Q - How does Cobra Pose help improve posture?
Cobra Pose helps improve posture by strengthening the muscles in the back and shoulders and stretching the muscles in the chest and neck. This can help counteract the effects of poor posture from sitting for long periods of time or using electronic devices.
Q - What is the difference between Cobra Pose and Upward-Facing Dog Pose?
Cobra Pose and Upward-Facing Dog Pose are similar, but there are a few differences. In Cobra Pose, the legs and hips remain on the ground, while in Upward-Facing Dog Pose, the legs and hips are lifted off the ground. Additionally, in Upward-Facing Dog Pose, the arms are straight, and the shoulders are rolled back, whereas in Cobra Pose, the elbows are bent, and the shoulders are relaxed.
Q - Can Cobra Pose help with digestion?
Cobra Pose can help with digestion by stimulating the abdominal organs and improving circulation in the digestive system. However, it's important to practice the pose correctly and avoid overexertion, especially after a large meal.
Q - How can I deepen my stretch in Cobra Pose?
To deepen your stretch in Cobra Pose, you can try lifting your hands off the ground and reaching your arms forward or lifting your feet off the ground and pressing your toes into the mat. You can also try engaging your core muscles and lifting your upper body higher off the ground while keeping your shoulders relaxed. However, it's important to avoid overextending your spine or causing any pain or discomfort.