If you peek into Sanskrit texts, you will be able to unearth the true meaning of Bhujangasana. Bhujangasana means Cobra, while asana is the pose. It is one of the most popular back bending postures, that beginners can also practice. You will be amazed to know, that yogic practitioners perform the asana twice, in any sort of yogic practice. Surya Namaskar also called the energizer, is a warm-up phase. It consists of a series of asana, and Bhujangasana is just one of them.
Additionally, you are supposed to start your yogic regime, with a series of Sthulya Vayama. In this phase, any practitioner has to concentrate on the lubrication and movement of the joints. You also get to stretch your muscles. This prepares your body for the practice of yoga asanas. Bhujangasana is one of the most important and easiest of asanas, that come with myriad benefits.
You should know all the details about it.
- You should learn about the steps to get into the posture. In the very first instance, you need to lie down on your stomach. Moreover, you should rest your hands by your side, with palms down. Stretch your legs behind you, as far as possible.
- Slowly, raise your body or torso, with full pressure on the palms, while folding the hands at the elbows.
- You need to press your feet and thighs firmly on the ground.
- You need to inhale as you lift yourself. Lift yourself as much as possible, till the navel touches the floor.
- Your shoulder blades have to be very strong, as you have to engage them while lifting your body. It helps to open up the chest cavity. You should distribute the body weight evenly throughout your spine.
- Hold the back-bend posture for 10-15 seconds, and then lower your body to the ground. Exhale all the while.
How to Do Bhujangasana?
Modifications and Preparatory Poses
If you are a beginner and have a stiff back, you should practice this pose with the help of a chair. You can practice the pose, by holding the front rim of the chair, while lifting your body up. In this case, you have to put more pressure on your thighs and legs.
In another variation, if you are already a professional, you can lift yourself on your hands, by keeping them straight.
Additionally, it makes sense to practice a few other postures, if you find this pose uncomfortable from the very beginning. They are:
- You should start with stretches and spinal twists. Side bending poses also help a lot, to add flexibility. Moreover, you should also try some standing pelvic circles and standing backbends.
- Surya Namaskar is another practice, that will help you to master Bhujangasana. It consists of 12 poses that are practiced one after the other. It tones the biceps as well as the triceps, and prepares your body for the Cobra pose.
- Advasana is another pose, that you should practice to make way for flexibility and strength. It is a resting asana that also stretches the body manifold. You need to lie down on your tummy while inhaling and exhaling at normal speed. This practice tends to relax the muscles and ensures the smooth flow of ‘Prana’.
Conditions To Practice Bhujangasana
You should keep a few things in mind, before attempting to practice the posture.
- You should always practice the pose after a gap of 4-5 hours, after having your meals.
- You should always do some basic warm-up before you attempt this posture.
- It is always best to perform such asanas in the ‘Brahma Muhurta’ or in the wee hours of the morning.
Tips For All Practitioners
- You should not pressurize your body excessively.
- Always ensure that your feet and close by.
- If you are pregnant, you should not practice this asana.
- If you have Carpal Tunnel Syndrome, or any sort of back or wrist injury, consult a yoga expert before starting the practice.
Amazing Benefits Decoded
- It Reduces Extra Fat – Bhujangasana targets the abdominal region. So, you can expect to increase your flexibility and burn more calories. It also boosts your metabolic fire. So, it is evident, that you will lose weight.
- Boosts Digestive Fire – Bhujangasana naturally stimulates your abdominal muscles. Thus, your organs start to secrete more digestive juices, that aid in proper digestion. The asana also ensures that your digestive organs can absorb all the nutrients from the food that you eat.
- Increases Flexibility – You can enhance the flexibility of your muscles, through this asana. It also opens up the shoulders and neck region. Your chest cavity also increases. You can expect to get relief from muscle stiffness and spasms as well. If you happen to have lower back problems, it can heal that as well.
- Improves Menstrual Discomfort – If you suffer from irregular periods, you can practice this asana. It helps to regularize them. Apart from that, the asana also helps to relieve menstrual cramps and pain during periods. It is quite good to maintain menstrual hygiene.
- Strengthens Reproductive System – If you practice this asana on a daily basis, you can increase the blood flow towards the ovaries and uterus. It also tends to detoxify the body. It also relieves anxiety and stress.
- Reduces Asthma Symptoms – If you are a victim of asthma, this asana can help you. The asana unlocks the check cavity and surrounding muscles, and aid in clearing the heart and lung passage. So, you should practice it without fail.
- Unblocks the Chakras – Your Kundalini chakra is located at the base of the spine. It is mostly dormant. You can activate the chakra and alleviate all the pains in your life. When all the chakras inside your body are open, energy flow is at its best.
So, you now know of the myriad benefits of Bhujangasana. Practice it without fail. You can gain a lot of health benefits – both physical and mental through this practice. Start today, under the guidance of an expert and see yourself in good health.