Bhujangasana - Cobra position
Sanskrit: Bhujanga - Cobra, Asana - Pose
Most people know Bhujangasana from the Sun Salutation, but as a single pose or in preparation for advanced backbends, this pose occupies a special position. The position resembles a cobra with its head raised.
- Level: Beginner
- Duration: 15-30 seconds
- Repetition: none
- Stretches: abdomen, ribcage, shoulder, lungs
- Strengthens: spine
- Chakra: Swadhisthana Chakra (Sacral Chakra)
Benefits of Bhujangasana
♥ Increases flexibility
♥ Forms the abdominal muscles
♥ Strengthens arms, shoulders, abdomen, and back
♥ Reduces lower back stiffness and helps with sciatic pain
♥ Helps with back pain
♥ Tones the uterus and ovaries, helping with menstrual irregularities
♥ Elevates mood
♥ Stimulates the appetite
♥ Helps with constipation
♥ Activates all abdominal organs, especially liver and kidneys
♥ Improves and deepens breathing
♥ Improves blood circulation
Contraindications of Bhujangasana
♦ knee injuries
♦ stomach ulcers
♦ a hernia
♦ intestinal tuberculosis
♦ Recent abdominal surgery
♦ Pregnancy (as soon as pressure on the abdomen is unpleasant, latest 14th week)
Instructions for Bhujangasana
- Lie flat on your stomach. Place your hands on your side and make sure your big toes are touching.
- Bring your hands forward on shoulder height, palms on the ground.
- Put your weight on your arms, inhale and lift your head and chest. Your elbows are not straight but angled.
- Exhale and with the next inhalation bend your back a little more. The shoulders are relaxed and do not touch the ears! The lower abdomen touches the floor.
- Press your hips, thighs, and feet into the floor.
- Hold the asana for 15 to 30 seconds while breathing in and out normally. With practice, you can hold Bhujangasana for up to two minutes.
- To get out of the pose, lower your ribcage and head. Place your forehead on the mat. Bring your hands back to the side and then under your forehead. Relax your head on one side and breathe.
The science behind Bhujangasana
The cobra is very versatile and brings numerous health benefits. This backbend strengthens and shapes the spine and makes it even more flexible. Furthermore, Bhujangasana stimulates the digestive and reproductive system. Spiritually seen, the cobra helps with chakra opening. Four of the seven main chakras are stimulated: Vishuddhi (neck), Anahata (heart), Manipura (solar plexus), and especially the Swadhisthana Chakra (sacral). When you look up in the pose with your eyes open, it improves your vision and strengthens the optic nerve.
Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.