Bhujangasana or Cobra Pose is a reclining back-bending asana. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana (Upwards Dog Pose). Bhujangasana resembles a serpent with its hood raised. Bhujang = Snake (Cobra); Asana = Posture or Pose
Step by step instructions-
Lie down on the floor. Stretch your legs back, toes on the floor. Spread your hands on the floor under your shoulders. Push the elbows back into your body.
Press the tips of your feet and thighs and the pubis firmly into the floor.
Inhale and begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points.
Firm your shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
Hold the pose for about 15 to 30 seconds, breathing easily. Release back to the floor, relax and exhale.
Benefits Of Bhujangasana
1. Opens up the shoulders and neck.
2. Tones the abdomen.
3. Strengthens the entire back and shoulders.
4. Improves flexibility of the upper and middle back.
5. Expands the chest
6. Improves blood circulation
Precautions To Be Taken
1. Avoid practicing Bhujangasana yoga if you are pregnant
2. Avoid practising Bhujangasana if you suffer from Carpal Tunnel Syndrome, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
3. Practice Cobra Pose under a teacher’s guidance if you have suffered from chronic diseases or spinal disorders in the past.
Watch this video for a detailed idea about the perfect posture and its checkpoints.