Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
In this asana, the body takes the shape of a snake with its hood raised, so it is called Bhujangasana also known as Cobra Pose, is a foundational yoga asana that offers a variety of physical and mental health benefits. The name is derived from the Sanskrit words “bhujanga” (snake or serpent) and “asana” (posture). The pose mimics the raised hood of a cobra, symbolizing strength and poise.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
Bhujangasana is the 7th asana in the 12 asanas of Surya Namaskar. In Bhujangasana, ‘Bhujang’ means snake and ‘asana’ means yoga posture. While doing this asana, the body is shaped like a snake with its hood spread, hence it has been given this name. Bhujangasana is an important asana of Padmasana. It is also called Sarpasana and it is also a major asana of Ashtanga Yoga. In English, it is called Cobra Pose.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
How to Perform Bhujangasana
Starting Position
Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
- Lie on your stomach with your legs extended backward and your feet hip-width apart. Keep your toes pointed.
- Place your palms on the ground under your shoulders, with elbows close to your body.
- Rest your forehead gently on the mat.
Raising the Upper Body
- Inhale deeply as you press your palms into the mat.
- Slowly lift your chest and upper body while keeping your lower ribs on the ground.
- Straighten your arms partially or fully (depending on your flexibility and comfort), ensuring that your elbows are not locked. Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
Alignment
- Roll your shoulders back and down to open your chest.
- Gaze slightly upward or forward, keeping your neck elongated and relaxed.
- Avoid straining your lower back by distributing the backbend evenly through the spine.
Holding the Pose:
- Hold the posture for 15–30 seconds, breathing deeply and steadily.
- With each exhalation, allow your chest to open further while maintaining comfort.
Returning to Rest:
- Exhale and slowly lower your chest and head back to the mat.
- Rest in a prone position for a few breaths before repeating or transitioning to another asana.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
Caution in Bhujangasana
Do not suddenly bend backwards too much while doing this asana. This can cause strain on the muscles of your chest or back and can also put pressure on the muscles of the arms and shoulders, which increases the possibility of pain. Do not do this asana if you have any stomach disease or severe back pain.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
- This asana should not be done in case of hernia.
- This asana should not be done if there is a back injury or strain.
- This asana should not be done in carpal tunnel syndrome.
- Do not do this asana if you have had surgery in the lower part of the abdomen.
- Do not do this asana even if you have headache.
- While doing this asana, you should never jerk your waist.
Benefit of Bhujangasana
This asana strengthens the spine and brings flexibility in the back. This asana is also very good for cleansing the lungs and people who have a sore throat, asthma, chronic cough or any other lung related disease should do this asana. This asana increases the activity of the gall bladder and strengthens the soft muscles of the digestive system.
It also helps in reducing belly fat and helps in preventing the muscles of the lower part of the stomach from becoming loose due to ageing. It gives strength to the arms. It has a good effect on the Ida and Pingala nerves located in the back. Especially, the nerves coming out of the brain become strong. All the problems in the bones of the back are cured. Constipation is cured and it also gives relief in piles. Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
1) Beneficial for Sciatica –
Sciatica is a disease in which there is severe pain in the nerve which is at the back of the spine, which starts from our back and goes to the feet via the knees. Doing Bhujangasana daily helps a lot in sciatica, because it makes the spine flexible.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
2) Beneficial for digestion:
A person doing Bhujangasana has good digestion and does not have problems of constipation or acidity. Apart from this, the person also does not have any problem in defecation and his stomach also remains clean.
3) Beneficial for kidney:
By doing Bhujangasana regularly, our body remains contracted, due to which there is circulation of blood, this keeps the kidney functioning good, apart from this it also keeps the lungs healthy, due to which there is no problem in breathing.
4) Release stress:
This asana affects the adrenal glands which reduce stress and also helps in their secretion. Hence, this asana is useful in reducing stress, anxiety and depression.
5) Beneficial for diabetes:
Bhujangasana is also beneficial in reducing diabetes. Doing it regularly keeps the insulin level correct and also improves blood circulation.
6) Makes bones flexible –
By doing Bhujangasana, the spine becomes strong and flexible too. Apart from this, it is beneficial in strengthening the muscles of the chest, shoulders, arms and abdomen.
7) Relieve back pain:
Doing Bhujangasana also gives relief from back pain as it makes the spine flexible and strong.
8) Improve blood circulation –
By doing Bhujangasana, the blood circulation is good and it also keeps the mind calm and irritation and anger also decreases.
9) Beneficial for asthma –
This asana is very beneficial for asthma patients. It stretches the lungs and a lot of oxygen enters them, which eliminates all breathing problems.
10) Beneficial in sleep disorders:
By doing this asana regularly, the problem of sleep disorders also gradually reduces.
11) Beneficial for thyroid:
This asana activates the thyroid and parathyroid glands. Practicing Bhujangasana for 5 minutes every day helps in reducing thyroid.
12) Beneficial for women’s menstrual cycle:
Bhujangasana is also beneficial for women, especially it gives them a lot of relief during menstruation.
Bhujangasana is a versatile pose that can be practiced by beginners and advanced yoga practitioners alike. With regular practice, it can bring both physical vitality and mental clarity, embodying the strength and grace of its namesake, the cobra.Glow Up Your Health: Bhujangasana Yoga Secrets for Vitality
