Bhujangasana (Cobra Posture)

Bhujanga means (combination of Bhuj and Anga, means arm and organ, that is, a specie whose whole body functions as arms or hand) a Cobra. The posture of a Bhujangasana practitioner resembles to a Cobra snake with raised hood, hence the name.

1. Lay down on Stomach, and straighten legs full length.

2. Join big toes & heels by the inner sides.

3. Bring palms below chest with fingers interlocked.

4. With deep inhalation raise your head and trunk (body above navel circle) to maximum.

5. Tilt your head backwards and eyesight fixed above.

6. Retain air in and the posture for a few seconds, feel the tension in lumber vertebra’s and further increase it by expanding the elbows angle.

7. Loose down the pressure a bit and hold the posture for a while.

8. Slowly come down to lying position, pause, and repeat the posture three to five times in he same way.

9. Relax in Crocodile Posture or Child posture (Balaka Asana) for a minute.

10. Normalize your breathing and heart beat.

Variation – Bhujangasana can also be practiced with palms placed by the sides of chest. In the final posture look to heels by turning head left and then right, this is further improvisation to the posture.

Benefits of Bhujangasana (Cobra Posture) – This is also an important Asana for Yoga practitioner, which he should practice regularly. In fact we always lean forward through out our life and get very little opportunity to lean backwards. This results into a permanent deformation and pain in our spinal column which is apparently visible in older age. One can always remain right vertical up and pain free, if regularly practices Bhujangasana.

Very useful in slip disc, backache and spine related pains. Improves digestion system and enhances appetite. Reduces belly fat. It is helpful in maintaining a prolonged and perfect sitting posture in meditation.