What is Bhujangasana(भुजंगासन)?
Bhujangasana is such a yogasana, which is made up of two words. One is Bhujang, that is, snake and the other posture. Bhujangasana in English is called Cobra pose, because while doing it, the body shape becomes something like a snake. There are many benefits of this Yogasana for health, that is why it is also included in Surya Namaskar.
In the initial phase, it is advisable to stay in the Bhujangasana Yoga posture for about 30 seconds. At the same time, after a while, this time limit can be gradually increased to one minute.
Science behind Bhujangasana:
The main effect of this asana is directly on the abdominal muscles and the spinal cord. This is the reason this asana is known to activate the abdominal muscles and strengthen the spine. Along with this, it can also be helpful in improving blood circulation.
10 benefits of performing Bhujangasana
1. Effective in reducing stomach enlargement
Research related to Bhujangasana has directly believed that this asana creates a stretch in the abdominal muscles, which can help reduce an enlarged abdomen. On this basis, Bhujangasana can be considered useful for reducing abdominal fat.
2. Make the spine strong and flexible
Bhujangasana is one of those yogasana whose effect mainly on the spine. For this reason, it can help strengthen the spine and is helpful in making it flexible.
3. Regulate the process of metabolism
Bhujangasana can help to improve the condition of metabolic deterioration. At the same time, research has also shown that many yogasanas are helpful in curing metabolic disorders, including Bhujangasana. On this basis, Bhujangasana can be considered beneficial in controlling impaired metabolic process.
4. Strengthen the muscles of the hips
The muscles of the hips are also used during the practice of Bhujangasana and stretch is created in them. Bhujangasana can also be practiced to strengthen the muscles of the hips. It is not possible to do this asana in case of pain in the muscles of the hips.
5. Strengthens the lungs
The benefits of Bhujangasana can also be helpful in maintaining and strengthening lung health. Practicing the breathing process in this asana can help strengthen the lungs. On this basis, Bhujangasana can also be considered helpful in maintaining lung health.
6. Relieve pain from shoulders and neck
Bhujangasana is a stretching pose that creates a stretch in the body. Stretching poses can help relax your shoulders, back, and neck, as well as your entire body. On this basis, Bhujangasana can be helpful in relieving tension in the shoulders and neck.
7. Helpful for liver and kidney health
The benefits of Bhujangasana can also play an important role in maintaining liver and kidney health. Actually, metabolic disturbances in the body can cause kidney disorders and fatty liver problems. Bhujangasana can help improve metabolic condition.
8. Beneficial in sciatica
Bhujangasana can also be practiced to alleviate the problem of sciatica. This has been clearly accepted in research related to Bhujangasana. Research has assumed that this asana can relieve sciatica pain.
9. Balance the weight
The bhujangasana practice creates a stretch in the abdominal muscles. This can help reduce an enlarged stomach. At the same time, Bhujangasana can also be considered helpful in controlling total body weight.
10. Relieve stress
The practice of Bhujangasana can be beneficial for both physical and mental stress. Bhujangasana can help alleviate some of the common symptoms of anxiety such as: – fatigue, weakness and headaches.
Method of performing Bhujangasana
- First of all, lie down on the yoga mat on your stomach, keep your hands on either side of your head, and keep your forehead on the floor.
- During this time, keep your feet tense and keep a small distance between them.
- Now bring the palms of your hands to shoulder level. Then, while breathing deeply, try to lift your body up to your navel, pressing your hands toward the ground.
- First you have to raise the forehead, then the chest and finally the navel area.
- Stay in this position and try to look at the sky and stay in this position for a while.
- During this, keep your body weight the same on both hands and continue to breathe normally.
- Now slowly release your breath and return to your initial state.
- In this way you will complete a cycle of this yoga.
- You can complete three to five cycles of this yoga depending on your ability.
Bhujangasana Tips for Beginners
- In practice, try to make the correct position of both hands before raising your head. During the exercise, both hands should be above the chest and just below the shoulders.
- While doing this asana, do not lock your elbows by bending your hands, rather let your elbows bend slightly.
- Do not jerk your neck while lifting your head, instead try to lift it slowly.
- As you lift your head, also keep in mind that there is not much tension in the lower spine.
- While in this pose, try not to press your glutes inward. Keep your body loose and try to stay in a relaxed position.
- During this asana, keep a short distance between your two legs, so that the lower part of the spine does not get too stressed.
- During the exercise while lifting your next torso, make sure that after the last position, you do not let the weight of the body reach the hands or feet. To maintain this position, use your hip muscles.
Some Precautions for Bhujangasana
Bhujangasana Yoga should not be performed in the following circumstances:
- During menstruation.
- During carpal tunnel syndrome (involves pain in arms, arms, numbness or tingling).
- Joint pain
- During pregnancy.
- In case of wrist or rib fracture.