Bhujangasana/Cobra Pose Easy Guide for Beginners

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Bhujangasana or Cobra Pose:

If you practice yoga at your home and you do not want to join yoga classes, then there are many yoga asanas (Poses) that you can practice on your own. Bhujangasana or Cobra Pose is one of these which is very effective and beneficial asana. When you start practicing yoga, this yoga asana helps you to build physical balance and ability.

Bhujangasana or Cobra Pose is made up of two Sanskrit words – Bhujanga and Asana. Bhujang means snake (cobra) and asana means posture. Therefore, while practicing this yoga posture, one has to be in the posture of a cobra that has raised its hood. Bhujangasana or Cobra Pose helps in improving your mental and spiritual health.

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Cobra pose is considered to be a great workout that can help in reducing belly fat and tones the abdominals. If you include yoga in your fitness plan and take a healthy diet, it can help you keep fit and healthy and also lose weight. Let us know how you should practice Bhujangasana or Cobra Pose and what are its benefits.

A healthy body does not just mean a disease-free body. Along with this a balanced diet, proper weight, and proper mental control are also necessary. Alternatively, yoga can prove to be helpful for all of these. Yoga can be helpful in keeping a person healthy not only physically but also mentally.

Although innumerable asanas (Poses)  have been told in yoga, in this article on YogaToHealing (YTH), we are going to tell about the health benefits of Bhujangasana or Cobra Pose. Know with us the benefits of Bhujangasana or Cobra Pose for the body and how to do Bhujangasana or Cobra Pose.

What is the meaning of Bhujangasana or Cobra Pose?

A time limit of Bhujangasana or Cobra Pose: In the initial phase, it is advisable to stay in the posture of Bhujangasana or Cobra Pose Yoga for about 30 seconds. At the same time, after some time of practice, this time limit can be gradually increased to one minute.

The science behind Bhujangasana or Cobra Pose: Talking about the science behind Bhujangasana or Cobra Pose, the main effect of this asana is directly on the abdominal muscles and spine. This is the reason why this asana is known to activate the abdominal muscles and strengthen the spine.

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How to do Bhujangasana or Cobra Pose Step by Step:

  • First of all, lie down on the stomach on the yoga mat, keep the hands on either side of the head and rest the forehead on the ground.
  • During this, keep your legs taut and keep some distance between them.
  • Now bring your palms in line with your shoulders. Then while taking a long deep breath, try to raise the body up to the navel, while applying pressure towards the ground with the hands.
  • You have to first raise the head, then the chest and finally the navel part.
  • Stay in this position and try to look towards the sky and stay in this position for some time.
  • During this, keep the weight of your body equal on both the hands and keep breathing normally.
  • Now slowly exhale and come to your starting position.
  • In this way you will complete one cycle of this yoga.
  • You can complete three to five cycles of this yoga according to your capacity.

If someone has never done Bhujangasana or Cobra Pose before, then along with knowing how to do Bhujangasana or Cobra Pose, it is important to keep in mind some things related to it, like :

  • Try to make the correct position of both your hands before lifting your head in the exercise. During the exercise, both the hands should be above the chest and just below the shoulders.
  • While doing this asana, do not lock the elbows by stretching your hands, but keep the elbows slightly bent.
  • While raising the head, do not jerk on the neck, but try to lift it slowly upwards.
  • While raising your head, also keep in mind that there is no more stress on the lower part of the spine.
  • When you are in this posture, try not to press your buttocks inward and at all. Keep your body loose and try to remain in a relaxed position.
  • During this asana, keep a little distance between both your legs, so that the lower part of the spine is not stressed too much.
  • While lifting your next torso during the exercise, keep in mind that after coming to the final position, do not let the weight of the body fall on the hands or feet. Use the muscles of the hips to maintain this position.

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What are the Benefits of doing Bhujangasana of Cobra Pose?

Effective in reducing enlarged belly

In a research published by NCBI (National Center for Biotechnology Information), several types of yoga asanas have been told, which can prove to be helpful in reducing abdominal obesity in women. Bhujangasana or Cobra Pose was also included in these yoga asanas.

Apart from this, research related to Bhujangasana or Cobra Pose directly believes that this asana creates a stretch in the abdominal muscles, which can help in reducing the enlarged stomach. On this basis, Bhujangasana or Cobra Pose can be considered helpful in reducing belly fat.

Strengthen the Lungs

The benefits of Bhujangasana or Cobra Pose can also be helpful in terms of maintaining and strengthening the health of the lungs. This has been acknowledged in research of NCBI related to severe lung diseases and yoga. The research mentions many yoga asanas, which can provide relief in lung-related problems.

The name of Bhujangasana or Cobra Pose is also included in these asanas (Poses). Practicing the breathing process in this asana can help strengthen the lungs. On this basis, Bhujangasana or Cobra Pose can also be considered helpful for maintaining the health of the lungs.

Relieve shoulder and neck tension

According to research in the Indian Journal of Palliative Care, Bhujangasana or Cobra Pose is a stretching posture, which creates a stretch in the body. At the same time, this research also believes that stretching postures can help in relaxing the shoulders, back, and neck as well as the whole body.

On this basis, it can be assumed that the benefits of Bhujangasana or Cobra Pose yoga can prove to be helpful in relieving shoulder and neck tension.

Make the spine strong and flexible

It has already been told in the article that Bhujangasana or Cobra Pose is one such yoga asanas, whose effect mainly falls on the spine. Because of this, it can help in strengthening the spine. At the same time, in another research, it has been described as useful for making the spine flexible.

Looking at these facts, it would not be wrong to say that the benefits of Bhujangasana or Cobra Pose can make the spine strong and flexible.

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Strengthen hip muscles

Bhujangasana or Cobra Pose can also be practiced to strengthen the muscles of the hips. Although no clear evidence is available in this regard, research by Bhujangasan definitely gives some indication of this. It is mentioned in research that during the practice of Bhujangasana or Cobra Pose, the muscles of the hips are also used and stretches are created in them.

On this basis, it can be assumed that Bhujangasana or Cobra Pose can reduce the strength of the muscles of the hips to some extent. Apart from this, it is also believed that it is not possible to do this asana in case of pain in the muscles of the hips.

Useful for liver and kidney health

The benefits of Bhujangasana or Cobra Pose can also play an important role in maintaining liver and kidney health. Actually, metabolic disturbances in the body can cause kidney disorders and fatty liver problems. At the same time, Bhujangasana or Cobra Pose can help in improving the impaired condition of metabolism.

At the same time, in another research, it is believed that Bhujangasana or Cobra Pose can help in keeping many organs healthy by increasing blood circulation in the body, including kidneys and liver. On this basis, Bhujangasana or Cobra Pose can also be considered effective in maintaining kidney and liver health.

Control the metabolic process

It has already been told in the article that Bhujangasana or Cobra Pose can help in improving the worsened condition of metabolism. At the same time, research by NCBI has also shown many yoga asanas to be useful in curing metabolic disorders, including Bhujangasana or Cobra Pose.

On this basis, Bhujangasana or Cobra Pose can be considered beneficial in controlling the impaired metabolic process.

Balance the weight

It has already been mentioned in the article that the practice of Bhujangasana or Cobra Pose creates a stretch in the abdominal muscles. This can help in reducing the enlarged stomach. At the same time, research related to controlling overall body weight has also been included in the list of yoga asanas that improve body weight.

On this basis, Bhujangasana or Cobra Pose can also be considered helpful in reducing body weight.

Relieve stress

Whether stress is physical or mental, the practice of Bhujangasana or Cobra Pose can prove beneficial in both situations. This has been clearly accepted in research related to the benefits of doing Bhujangasana or Cobra Pose.

The research mentions that Bhujangasana or Cobra Pose can help relieve some common symptoms of anxiety such as – Fatigue, weakness, and headache (2). On this basis, it can be assumed that Bhujangasana or Cobra Pose can also be used to get relief from the problem of anxiety.

Beneficial in Sciatica and Asthma

Bhujangasana or Cobra Pose can also be practiced to get relief from the problem of sciatica and asthma. This has been clearly accepted in research related to Bhujangasana or Cobra Pose. It is believed in research that this asana can provide relief in the pain of sciatica.

Along with this, it is also mentioned that it can also help in controlling the symptoms of asthma. However, research also clearly mentions that severe asthma patients should not practice this asana

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Precautions to be taken while doing Bhujangasana or Cobra Pose

Bhujangasana or Cobra Pose Yoga should not be done under the circumstances mentioned below:

  • During Pregnancy.
  • During Menstruation.
  • During Carpal Tunnel Syndrome (There Is Pain, Numbness or Tingling in The Arms And Arms).
  • Joint Pain.
  • In The Event of Fractures in the Wrists or Ribs.

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Friends, we hope that you must have understood well what kind of benefits you can get by doing Bhujangasana or Cobra Pose Yoga. To make the benefits of Bhujangasana or Cobra Pose more effective, we would recommend that instead of doing it alone, do it with Surya-Namaskar.

Also, in order to take the benefits of doing Bhujangasana or Cobra Pose properly, read the method of doing Bhujangasana or Cobra Pose and the precautions related to it, mentioned in the article properly. Let us tell you that Bhujangasana or Cobra Pose is not a complete cure for any disease mentioned in the article.

It can definitely play a helpful role in reducing their effects and symptoms. At the same time, if there is no disease, it can help to keep healthy. Keep reading Stylecrase to know about other such topics.

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Poses to do before Bhujangasana or Cobra Pose

  • Hasta Uthanasana or Raised Arms Pose
  • Setu Bandha Sarvangasana or Supported Bridge Pose
  • Urdhva Mukha Svanasana or back-bending yoga posture that strengthens the arms, shoulders and wrists
  • Tiryaka Bhujangasana or oblique Cobra Pose

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Poses to do after Bhujangasana or Cobra Pose

  • Bitilasan or Cow Pose
  • Setu Asana or Bridge Pose.

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