Bhujangasana / Cobra Pose

Sanskrit Name: भुजंगासन (Bhujangāsana)
English Name: Cobra Pose
Pronunciation: boo-JAHNG-ah-sah-nah

Steps to Perform Bhujangasana:

1. Starting Position: Lie on your belly in a prone position with your legs extended and toes pointing back.
2. Hand Placement: Place your palms flat on the floor next to your chest, with elbows bent and pointing slightly backward.
3. Chest Lift: As you inhale, press your palms gently into the floor and lift your chest upward. Focus on opening the chest without straining the lower back.
4. Head Position: Raise your chin forward and upward, directing your gaze toward the ceiling, sky, or third eye.
5. Final Alignment: Keep your shoulders relaxed and away from your ears. Avoid over-compressing the lower back; instead, distribute the lift evenly along the spine.

Benefits of Bhujangasana:

• Strengthens the Spine: Builds resilience and structural integrity in the spine.
• Enhances Flexibility: Stretches the chest, shoulders, lungs, and abdominal muscles.
• Tones the Body: Firms the buttocks and tones abdominal organs.
• Improves Digestion: Stimulates abdominal organs, aiding digestion and detoxification.
• Relieves Stress: Reduces fatigue and spinal compression, promoting relaxation.
• Boosts Breathing: Opens the chest and lungs, improving lung capacity and emotional release.
• Therapeutic Effects: Eases sciatica and can be helpful for asthma and breathing-related issues.

Things to Keep in Mind:

• Avoid forcing your neck backward; lift your chin forward and upward instead.
• Begin lifting the chest first, then use the palms gently for support to prevent lower back compression.
• Focus on pushing the chest forward and upward, not back and down.
• Engage your core by pulling the navel inward to protect the lower back.
• Keep your shoulders away from your ears to avoid neck compression.
• People with neck pain should maintain a neutral chin position.
• If you experience lower back pain, practice the pose with minimal or no hand support, or avoid it entirely.

Variations and Modifications:

• Beginner Lift: Start with a small chest lift, keeping elbows bent and close to the body.
• Without Hand Support: Lift the chest slightly off the floor using back muscles only.
• Using Props: Place a bolster under the chest for gentle support.
• Half Cobra: Practice lifting the chest while keeping the ribs close to the floor for a lighter stretch.

Contraindications:

• Avoid this pose if you have severe back, neck, or wrist pain.
• Be cautious if you have carpal tunnel syndrome or recent abdominal surgery.
• Pregnant women should consult a physician before practicing this pose.

Preparatory and Follow-Up Poses:

• Preparatory Poses: Balasana (Child’s Pose), Salabhasana (Locust Pose), Adho Mukha Svanasana (Downward-Facing Dog).
• Follow-Up Poses: Dhanurasana (Bow Pose), Ustrasana (Camel Pose), Paschimottanasana (Seated Forward Bend).

Energetic and Symbolic Aspects:

• Chakra Activation: Stimulates the Manipura Chakra (Solar Plexus Chakra), enhancing confidence, willpower, and vitality.
• Symbolic Meaning: Represents the rising energy of the cobra, symbolizing awakening, power, and transformation.