Bhujangasana
- Cobra Pose -
Yoga Asana Categories:
Backbends
Introduction & Meaning
Bhujangasana comes from Bhujanga (cobra snake) and Asana (pose). The lifted chest resembles a rising cobra. This backbend is energizing and often included in Surya Namaskar (Sun Salutation).
Step-by-Step Instructions
- Lie face down with legs extended, tops of feet flat on the floor.
- Place palms under shoulders, elbows close to body.
- Inhale, slowly lift your chest, pressing through palms.
- Keep elbows slightly bent and shoulders relaxed.
- Lift only as high as comfortable, pelvis grounded.
Alignment & Breathing
- Keep shoulders away from ears, chest open.
- Engage lower back gently, not forcefully.
- Breathe deeply, expanding chest on inhale.
Benefits
Physical: Strengthens spine, opens chest and lungs, relieves stiffness.
Mental: Boosts confidence and reduces fatigue.
Spiritual: Awakens inner energy, linked to heart-opening.
Precautions & Contraindications
- Avoid with severe back injuries or pregnancy.
- Do not over-arch; respect your body’s limits.
Modifications & Variations
- Beginner: Keep elbows bent in “Baby Cobra.”
- Advanced: Straighten arms fully for deeper backbend.
International Appeal
Beneficial for people with desk jobs—it counters slouching and improves posture.
Practical Tips
- Practice in the morning to energize.
- Hold for 10–20 seconds, repeat 2–3 times.
Visual Guidance
In the picture, note the position of the lifted chest, grounded pelvis, and feet.
Introduction & Meaning
Vrikshasana comes from Vriksha (tree) and Asana (pose). This balancing pose symbolizes stability, strength, and rootedness.