Why practice Bhujangasana(Cobra Pose) daily? 10 Incredible Benefits Explained

Before knowing why? It is important to know,  what is Bhujangasana? Well, Bhujangasana name is derived from Sanskrit word “Bhujanga” means snake or cobra while “asana” means pose.** In the final pose the upper torso and the neck is lifted upwards, which resembles a snake or cobra with its hood raised. Hence, the name is Bhujangasana.

This is also known as Cobra Pose. Bhujangasana is a gentle backbend pose, where you lie down on your stomach. Hence, it is listed under the prone poses. It’s a part of many yoga sequences, especially in Surya Namaskar. It plays vital role in promoting physical and mental well-being.

In this article, we’ll dive deep into its procedure, variations, and the top benefits that make it a must-practice pose.

Bhujangasana Procedure – Step by Step Guide

Understanding the Bhujangasana procedure helps in performing it correctly and reaping its full benefits:

1.      Lie down on your stomach with legs extended, toes pointing out, feet together, and forehead on the mat.

2.      Place your palms right under your shoulder and keep elbows close to your body.

3.      Inhale deeply and slowly lift your chest and abdomen off the ground, keeping your navel on the ground. While lifting up use your back muscles, not just your arms.

4.      Roll back your shoulders and keep them relaxed away from your ears.

5.      Keep breathing with awareness as you arch your back gently while keeping your elbows slightly bent.

6.      Look slightly upward, ensuring the neck doesn’t strain.

7.      Maintain the pose for 15-30 seconds, breathing steadily.

8.      Exhale and slowly bring your abdomen, chest and head back to the ground.

This sequence forms the basic Cobra Pose for beginners. With regular practice, you can explore advanced variations like Purna Bhujangasana and Tiryaka Bhujangasana.

Counter pose: In other words, after putting your muscles under stress in a yoga pose, you need to relax them with a counter pose to gain the full benefit. So practice Balasana(Child Pose) counter pose after Bhujangasana.

10 Incredible Benefits of Practicing Bhujangasana Daily

1. Improves Spinal Flexibility and Posture

Bhujangasana stretches the spine and helps correct poor posture, promoting a straight and aligned spine. It is particularly useful for people who spend long hours sitting.

2. Strengthens the Back Muscles

Regular practice helps in strengthening the lower and upper back muscles, reducing the risk of back pain and injury.

3. Stimulates Abdominal Organs

The gentle compression of abdominal organs boosts digestion and helps alleviate constipation and other digestive disorders.

4. Relieves Stress and Fatigue

As a heart-opening pose, Bhujangasana helps release tension in the body and mind, promoting a sense of calm and rejuvenation.

5. Enhances Lung Capacity

Stretching the chest helps expand the lungs, improving respiratory efficiency—a key benefit for overall health.

6. Reduces Belly Fat

By engaging the core and promoting proper metabolism, this asana aids in reducing belly fat when practiced regularly.

7. Improves Blood Circulation

The pose stimulates blood flow, enhancing circulation and promoting detoxification in the body. The chest opening improves the efficiency of the respiratory and circulatory systems. This system works together to ensure better circulation of blood through the body.

8. Strengthens the Arms and Shoulders

Although primarily a back-focused pose, Bhujangasana also helps build arm and shoulder strength through the act of lifting and holding the upper body.

9. Increases Energy Levels

Practicing this asana boosts energy and combats sluggishness, making it perfect for daily morning practice. As abdominal stretch in Cobra Increases metabolism detoxifies the body with efficient digestion and excretion one will naturally feel the high energy in the body.

10. Therapeutic, Healing, and Ailments:

Cobra Pose (Bhujangasana) can be therapeutic in nature when taught with proper guidance and instructions. It can help in certain physical conditions like weak digestive system, Inflammatory Bowel Disease, diabetes (better functioning of the insulin), an imbalance in the vata dosha, or anything that relates to the abdominal organs.

In addition, women can benefit from this prone pose if having issues related to PCOS, menstruation (best to avoid during menstruation, but can be done before to avoid discomfort during the period), or menopause. The stretching of the neck helps activate the thyroid and the pituitary glands, which also helps bring hormonal balance.

Bhujangasana Variations

·         Purna Bhujangasana: The full cobra pose, extending the stretch deeper into the back.

·         Tiryaka Bhujangasana: A rotational variation that adds a twist to the basic posture, enhancing spinal mobility.

Precautions and Contraindications

·         Always try to practice this asana empty stomach in the morning. If not possible, then in the evening, make sure to perform it after 4-5 hours of your main meal.

·         Ensure you have done some basic warm up and stretching exercise to loosen your arm, shoulder, neck and back.

·         Practice this under the guidance of a trained teacher.

·         Senior citizens or pregnant women should avoid this as it puts immense pressure on abdomen.

·         Do not practice if you have fractured rib, wrist injury, dislocated shoulder or have recently undergone any abdominal surgery.

·         Avoid Bhujangasana if you suffer from Carpal Tunnel Syndrome.

·         Do not practice this during asthmatic attack or have high blood pressure.

·         Practice under the guidance of competent teacher if suffering or have suffered from chronic disease or spinal disorders in the past.

Why Learn Bhujangasana at the Top Yoga School in Rishikesh?

For those interested in mastering Bhujangasana and other advanced asanas, the Best Yoga Ashram in Rishikesh offers comprehensive courses such as the 200 Hour Yoga Teacher Training in Rishikesh. These programs combine traditional wisdom with modern techniques, helping students deeply understand asanas, their benefits, and safe practices.

Embark on a transformative journey at a Yoga School in Rishikesh and experience firsthand how Bhujangasana and other poses can reshape your health and life.

Frequently Asked Questions (FAQs)

1. What is Bhujangasana and its benefits?

Bhujangasana is a back-bending yoga posture that improves spinal flexibility, strengthens back muscles, enhances digestion, and relieves stress, among other benefits.

2. What is the procedure of Bhujangasana step by step?

Follow the detailed step-by-step guide mentioned earlier in this article to practice Bhujangasana correctly.

3. Can Bhujangasana increase height?

Bhujangasana helps improve posture by stretching the spine, which may aid in achieving an erect posture but does not significantly increase height after growth plates have closed.

4. Is Bhujangasana good for belly fat?

Yes, by stimulating abdominal organs and improving metabolism, Bhujangasana helps reduce belly fat when practiced consistently.

5. How to increase breast size in 7 days?

While Bhujangasana strengthens the chest and improves posture, it does not significantly change breast size but can improve appearance by lifting and toning the chest area.

6. Who should avoid Bhujangasana?

People with hernia, severe back injury, recent abdominal surgery, or pregnancy should consult a physician or a certified yoga instructor before practicing Bhujangasana.

Conclusion

Incorporating Bhujangasana into your daily yoga routine offers profound benefits for physical health and mental clarity. Whether you’re a beginner or an advanced practitioner, understanding the correct procedure, variations, and contraindications ensures you gain the most from this powerful pose.

For in-depth learning, joining a 200  Hour kundalini Yoga Teacher Training in Rishikesh or for advance practice 300  Hour Yoga Teacher Training in Rishikesh is the best way to practice safely under expert guidance.