Cobra Pose in Yoga

Yoga is an ancient Indian philosophical system for physical, psychological and spiritual well-being of an individual. It consists of several Asanas (Postures), Pranayama (Breathing) and a whole text which helps the individual lead a complete, happy and contented life.

It consists of a large number of Asanas for different parts of the body like Chakrasana (Wheel pose), Mandukasana (Frog pose), Halasana (Plough pose), Bhadrasana (Butterfly pose), and so on.
Cobra Pose

Cobra pose in yoga

The Cobra pose is called Bhujangasana. Bhujanga” in Sanskrit means cobra”. It is a posture that is done lying down flat on the stomach. Here is a step by step guide to doing this Asana.

  • Lie flat on your stomach on the floor keep the legs and the whole body stretched out straight. Keep the palms of the hand near the shoulders with the elbows close to the body.
  • While breathing in, push the upper body up with the help of your arms while pushing the thighs and feet down. The toes should be pointing outwards.
  • Hold the breath and try to straighten the arms as much as possible, lifting the upper body till the navel off the ground.
  • Arch the back and look towards the roof, pushing the ribs forward and pushing the shoulder blades closer together. Let the back be evenly arched.
  • Hold for up to 30 seconds while holding breath or with normal breathing and then slowly return back to the starting position, while exhaling slowly.

Benefits of the Cobra pose

  • Increases flexibility of the spine.
  • Strengthens back, arm and shoulder muscles.
  • Stretches the abdomen, chest and the whole thoracic area.
  • Makes the buttocks firm.

Caution and contraindications

Not advisable for those with

  • Severe lower back problems.
  • Arthritis in the wrists or spine.
  • Internal injuries to organs.
  • Carpal Tunnel Syndrome.
  • Those who are pregnant.

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