BHUJANGASANA COBRA POSE
Also this position is quite popular but very often we see it done wrongly and without proper precautions, hence lets find out the correct way, but also its meaning, origins and philosophy.
WHAT DOES BHUJANGASANA MEAN
In sanskrit, bhujanga means “snake” (from the root bhuj “bend”) and asana means “pose”. Bhujangasana can therefore be literally translated the “Snake’s pose”, but it is more commonly known as the “Cobra pose”, because the posture of the head, torso and arms are reminiscent of the shape of a cobra.
PRECAUTIONS WHEN PERFORMING BHUJANGASANA
This position has many benefits but also some contraindication for example if you suffer from severe hyperthyroidism, we recommend that you do not bend your head backwards, but keep your neck and head aligned with your spine. In this way you avoid exerting too much pressure in the area of the thyroid.
This position is also not recommended in the case of inguinal, abdominal or umbilical hernia, or if you suffer from slipped disks.
HOW TO CARRY OUT BHUJANGASANA
- Lie face down on the mat and place the palms of your hands on the ground at the height of your shoulders.
- Keep your legs stretched out with the neck of your foot resting on the mat.
- Relax completely all your muscles.
- Widen your fingers to increase the support base and with a deep inhalation, begin stretching your arms and arch your back to lift your chest from the ground. If possible, fully extend the arms, but without over stretching your elbow joints.
- Relax your butt’s muscles, in fact the weight of your chest must be supported only by your arms.
- Raise and point forwards the zone of the sternum to open your chest even more.
- Relax your scapulae downwards. In this way the arching of the back will be distributed evenly along the whole spine.
- Keep the pelvic area resting on the ground.
- Bend your head backwards, without straining too much your neck and keep your shoulders relaxed and away from your ears.
At this point you are in the cobra pose. Breathe normally and remains in place until you are able to maintain a good balance between relaxation and effort, usually at least 40 seconds.
HOW TO EXIT FROM THE COBRA POSE
As you know in yoga the manner in which you enter the pose does not matter as much as how you exit its.
To exit from the position, with a slow exhalation, bring your head forward and start, calmly and progressively, to bend your elbows to bringing slowly your chest to the ground.
At the end place your forehead on the mat and relax for a minute and then go into counterposition.
BENEFITS OF THE COBRA POSE: BHUJANGASANA
This pose as we have already said has numerous benefits that are also reported by the ancient yoga texts, and in fact it is always inserted in the first levels of training.
Lets see some of the benefits:
– Increases the flexibility of the spinal column and the development of the back muscles.
– Invigorates and regulates the activity of the thyroid and adrenal glands
– Reduces constipation and flatulence
– Relieves back pain –
– Improves the spine disorders (such as the hyperkyphosis)
– Regulates the appetite
– Activates the blood circulation, especially at the level of the abdominal organs
– Contributes to improving amenorrhea and dysmenorrhea and stabilizes the menstrual cycle
– Reduces the symptoms in certain forms of rheumatism.
If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone