Bhujangasana
Bhujangasana (Sanskrit: भुजंगासन), commonly known as Cobra Pose, is a reclining back-bending yoga pose that is a staple of many yoga practices, particularly the Sun Salutation sequence (Surya Namaskar). The name comes from the Sanskrit words bhujanga (snake or serpent) and asana (pose), as the posture resembles a cobra with its hood raised.
How to Practice Bhujangasana
- Start: Lie on your stomach with your legs extended straight back, feet together or hip-width apart, and the tops of your feet flat on the floor. Rest your forehead on the ground.
- Position your hands: Place your palms flat on the floor directly under your shoulders, with your elbows bent and hugging close to your torso.
- Inhale and Lift: As you inhale, press your palms into the floor and slowly lift your head, chest, and shoulders off the ground.
- Engage the core: Keep your navel on the floor and engage your back muscles. Your arms are there for support, but the lift should primarily come from the strength of your back.
- Shoulders and Neck: Roll your shoulders back and down, away from your ears, and lengthen the back of your neck. Avoid crunching or straining your neck by looking straight ahead or slightly upward, rather than craning your head back.
- Hold: Hold the pose for a few breaths, feeling the stretch in your abdomen and the engagement of your back.
- Release: On an exhale, slowly and with control, lower your chest and forehead back to the floor.
Key Aspects and Benefits of Bhujangasana
- Strengthens the Spine: It is an excellent pose for strengthening the muscles of the back and improving spinal flexibility.
- Stretches the Front Body: It provides a deep stretch to the chest, shoulders, and abdomen, which can help to counteract the effects of slouching or sitting for long periods.
- Opens the Lungs: By expanding the chest, it can improve lung capacity and aid in better breathing.
- Stimulates Organs: The pose can help to stimulate the abdominal organs, which may aid in digestion.
- Relieves Stress and Fatigue: Like many backbends, it is energizing and can help to reduce stress, tension, and fatigue.
- Therapeutic: It is often recommended for people with mild back pain, as it helps to strengthen and support the lumbar spine.
Note on variations: A gentler version of this pose is Sphinx Pose (Salamba Bhujangasana), where the forearms and elbows remain on the floor, providing a less intense backbend. The more intense Upward-Facing Dog Pose (Urdhva Mukha Svanasana) is a similar but distinct pose where the thighs and hips are lifted off the ground