Bhujangasana (Cobra Pose): How to Do It, Its Benefits, and Contraindications with Modifications

Soham Yoga School Rishikesh, India

Bhujangasana (Cobra Pose): How to Do It, Its Benefits, and Contraindications with Modifications

Bhujangasana, commonly known as Cobra Pose, is a foundational yoga posture that offers a multitude of physical and mental benefits. It is practiced as part of Hatha “and” Vinyasa yoga sequences “and” is revered for its ability to strengthen the back, open the chest, and invigorate the body. “However”, like any yoga asana, it is crucial to practice it with proper alignment and awareness. “In this blog post”, we will explore how to perform Bhujangasana, its benefits, “as” well “as” contraindications “and” modifications for individuals with different needs.

Bhujangasana (Cobra Pose): A Comprehensive “Guide”

Bhujangasana, or Cobra Pose, is a yoga posture where you lie on your stomach “and” raise your chest, resembling a cobra with its hood raised. “To begin”, start from a prone position on the floor “and” place your hands under your shoulders with fingers spread wide. “Next”, inhale “as” you lift your chest off the floor, keeping your elbows close to your body “and” shoulders relaxed. “As” you gently arch your back, engage your core muscles and lengthen the front of your torso. Hold the pose for a few breaths; “then”, exhale as you lower back down. This asana stretches the chest, abdomen, “and” shoulders while strengthening the spine.

 

How to Do Bhujangasana:

  •   Starting Position:

     “To begin”, lie on your stomach (prone position) with your legs extended “and” the tops of your feet pressing into the mat.

  • Placement of Hands:

      “Next”, position your palms under your shoulders, fingers spread wide, “and” elbows close to your ribcage.

  • Engage Core Muscles:

      “Then”, inhale deeply “and” gently press into your palms, lifting your chest off the ground while keeping your pelvis and legs                                                 grounded.

  • Extend the Arms:

      “As” you straighten your arms as much as is comfortable, ensure they remain soft and not locked. Additionally, keep your                                                     shoulders relaxed away from your ears.

  • Lengthen the Neck:

      Lift your gaze upward without straining your neck. Keep the back of your neck long “and” your throat soft.

  • Hold the Pose:

      Maintain the posture for 15-30 seconds while breathing “deeply”.

  • Release:

      “Finally”, exhale as you slowly lower your chest and head back to the mat.

Benefits of Bhujangasana:

  • Strengthens the Back:


    Cobra Pose strengthens the muscles of the back, including the erector spinae, promoting better posture “and” alleviating back pain.
  • Opens the Chest:


    By expanding the chest and stretching the front of the body, Bhujangasana helps improve lung capacity “and” respiratory function.
  • Improves Digestion:


    The gentle compression of the abdomen in this pose stimulates the digestive organs, aiding in digestion and relieving constipation.
  • Relieves Stress:


    Practicing Cobra Pose can help reduce stress and fatigue by releasing tension in the back “and” shoulders while promoting relaxation.

Contraindications 

  • Pregnancy:   

    Avoid Bhujangasana during pregnancy, especially in the later stages.
  • Back Injuries:

    Individuals with severe back injuries or chronic back pain should avoid this pose or consult a healthcare professional before practicing it.
  • Carpal Tunnel Syndrome:

    If you have carpal tunnel syndrome, placing weight on your wrists in this pose might exacerbate the condition.
  • Recent Abdominal Surgery:

    Avoid this pose if you have had recent surgery in the abdominal region, as the stretch may cause strain.

    Modifications:

  • Low Back Sensitivity:

    If you have a sensitive lower back, keep your elbows slightly bent and lift your chest to a “comfortable” height rather than fully extending your arms.
  • Use of Props:

    Place a folded blanket under your pelvis and lower ribs for additional support “and” to reduce strain.
  • Wall Support:

    Perform the pose standing with your palms pressed against a wall, mimicking the backbend to reduce pressure on the lower back “and” wrists.
  • Partial Lift:

    “If you are a beginner” or have limited flexibility, lift your chest only slightly off the ground while keeping your forearms on the mat for support.

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Nestled in Rishikesh, Soham Yoga School offers Yoga Alliance certified teacher training programs in Hatha and Ashtanga yoga styles. Emphasizing meditation, pranayama, “and” yoga philosophy, each course—from “100” to “500” hours—promises deep learning “and” personal growth. With comfortable accommodation “and” nutritious meals, graduates gain internationally recognized certifications “and” profound yoga knowledge.

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