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Bhujang Asana / Cobra Pose

Shoulders and upper back are the 2 major parts of the body, which mark the posture of a person. Posture correction and strengthening the two muscle group is one of the primary benefits of the following Asana i.e. Bhujang Asana/ Cobra Pose. This Asana is excellent for people with hunched back, cervical, spondilytis, shaping up the shoulders & strengthening the arms.

Duration 30 seconds to 1 minute
Procedure
  • Keep both the hands by the side of the chest with palms down.bhugasana
  • Raise the elbows up like a grasshopper.
  • Try to bring them closer, with forehead on floor.
  • Now slowly as you breathe in, lift head, nose, chin, neck & chest cavity off the mat or floor rolling back like a mattress till the navel is on the floor.
  • While breathing out come down vertebra by vertebra from navel to forehead.
Benefits

Body
  • Corrects the bad effects of poor posture of the upper back.
  • Excellent in dealing with cervical spondilytis.
  • Builds up and tones the muscles of shoulders, neck and upper back.
  • Increases lung capacity by opening up the rib cage and allowing lungs to expand and contract to maximum.
  • Brings luster and shine to the face.
  • Regulates the metabolic rate of the body and digestion process.
  • Strengthens the arms.
  • Massages the liver, pancreas, stomach and gall bladder.
Mind
  • Increases the flow of blood and oxygen to brain, mental nerves and capillaries.
  • Nerve current flows freely from nerve ending to spine and vice a versa.
  • Sharpens the memory and increases the efficacy of sensory organs to perceive things better and passing on the filtered information to brain to act & react.
Pranic
  • The vital current flows from Mooladhara to Manipur and settles here slowly, directing it towards the head to energize, harmonize and stabilize the Ajna chakra.
  • Regulates the Samaan, Apana and prana Vaayu.
  • Opens up the Anahata and Vishuddha chakra.
ContraindicationMenstruation, pregnancy, ulcer, colitis, diarrhea, dysentery, tennis elbow, weak wrist.
Variation
  • Sarp Asana/ Snake Pose - Raise head up with elbow straight.
  • Interlock fingers at the base of spine & lift the head up (tennis elbow).
  • Supporting the lower back with palm down & lift head up (lumbago).
  • Lift your head & torso up till navel & coming on palms with elbow straight in Sarp Asana
  • King Cobra - Folding the legs & curling head back to touch them to each other.
Helps inCervical, poor posture, asthma, bronchitis, decreasing rounding of the shoulders, diabetes, blood pressure, sluggish liver & intestines.
Key PointsDo not raise body above navel.
Keep the palms exactly under the shoulders.
Push your hearts out as you curl back.

Asanas