Cobra pose (Bhujangasana) is one of the best poses for individuals who have never tried asanas before. In Sanskrit, the name means the serpent pose because the body starts resembling like that of a snake.
While the pose is an element of the Surya Namaskar sequence poses, the upward facing dog pose serves to be an alternative.
Even though the person would be bending the back through regular practice, abrupt movements can lead to pain or back injuries. So, to know more, you can scroll ahead to check out the steps and the health benefits of cobra pose. You can also go through how Cobra pose is different from the upward dog pose.
Steps you Must Follow for Cobra (Bhujangasana) Pose
Step 1: Initially, you need to lie down on your stomach and relax for a few moments. As you maintain the position, ensure that your feet are horizontally placed on the mat. You should consider this tip because an incorrect position might lead to sub-optimal results.
Step 2: Once you gain support by placing your palms, you should gradually lift your head in the upward direction. As you try to attain the position, you should keep the elbows near your chest and bear the weight with the help of your arms.
Step 3: Later, you need to lift your upper body and chest upwards. While you follow this step, you should lift your palms from the mat. Try gaining support with both the arms so that the pressure is felt at the center of the back.
Step 4: Moving ahead, you should continue lifting your waist upwards. Ensure that you keep your elbows bent and take off the weight from the back. Do not push your elbows but, keep them closer to the upper torso.
Step 5: Finally, after a couple of seconds, you need to resume steadily to the first position.
Step 6: As your back becomes flexible day after day, you would be able to fold your legs at the knees. A few days later, you would be able to accomplish the final frontier. At this stage, the soles of your feet would come closer to the head. This pose is called as the king cobra pose or Supta Bhujangansana.
Steps for the Baby Cobra Pose
Step 2: Later, you must place your hands closer to the body and palms just below the shoulders.
Step 3: Afterwards, you need to bend the spine, start pulling the chest in the forward direction. At this stage, you need to look upwards and take a minimum of three deep breaths.
What Should you do Before and After the Cobra Pose?
Before starting off with the steps, you need to make our body to a little extent. After a few sun Salutations, you can carry out a few rounds of the Cat and Cow pose or the downward facing dog pose. But, much before time, you should settle down in a ventilated room. In case the house overlooks the backyard, then you can relax after spreading a mat on the grassy area.
In order to relax the neck and stretch the back, you can move on with the Child’s pose soon after the Cobra pose. For relief around the chest, you proceed with the Locust pose and the bow poses.
Cobra Pose Benefits
In simple language, the Cobra pose is nothing but an invigorating backbend. So, if you practice the pose regularly under the guidance of a yoga expert, then you are sure to benefit from the asana. So let’s take a quick look at the health benefits.
Helps for Weight Loss
The Cobra pose in yoga is always considered to be the best asana if you want to reduce fat around your stomach. Moreover, the individual be would be happy to add flexibility because the abdominal muscles get stretched to a certain extent.
Enhances Blood Circulation
Blood circulation is always important in order to stay fit and energetic. So, as you perform Bhujangasana, the body cells are always furnished with ample oxygen and nutrients. Besides, as the blood circulation is improved substantially, the pose aids in maintaining the hormonal balance.
If you have gone through a stressful day, then Bhujangasana would certainly help. But, in order to perceive the results and drive yourself out from anxiety, it’s important to practice the pose every day. Once you’re able to combat fatigue, weakness, and headaches, you would be able to do your day to day tasks efficiently.
In case you have been suffering from insomnia or migraine, then you should speak with the expert before getting into the pose.
Strengthens Your Spine
As you get into the pose, you would be bending the upper body in the reverse direction. While this is extremely beneficial for your back, the spine would be strengthened over a period of time. But, if you have been suffering from chronic back pain for a long time, then you should consult the doctor and seek his advice.
Good for the Kidneys
Regular practice of the cobra yoga pose can help to maintain kidney health. When the kidneys are compressed through the asana, the stagnant blood is always removed. Soon after you resume the starting position, the kidneys are furnished with a fresh supply of blood. This aids in improving the overall health of kidneys and its efficiency.
Good for Asthma
As you would be expanding your chest in the cobra pose, the lungs would also be stretched and expanded to a certain extent. As time passes by, the pose would help you get rid of breathing problems, asthma or lung congestion.
Enhances the Digestion Process
Regular practice of the Cobra pose can promote the secretion of gastric juices. This is certainly beneficial when you have gastric problems like constipation or indigestion. Way beyond, the inclined position is always helpful as it massages the stomach, liver, pancreas and the gallbladder.
Helps for Treating Sciatica
In case sciatic pain becomes unbearable, then it’s better to practice the asana regularly. Inclining the back at an obtuse angle would not only reduce the pain but also treat the condition forever.
Prevents Thyroid Disorders
Bhujangasana is always effective for parathyroid and thyroid glands. While you feel the impact as soon as the gland is stretched, you would no longer have to worry about hypothyroidism or hyperthyroidism. Besides, you would be happy in revitalizing the region around the throat and enhancing the health of the thyroid gland.
Treats Slipped Disc
Since the pose focuses on strengthening the back and spine, you will always find a way to treat slipped disc. The pain would gradually subside once the vertebrae are aligned together.
Bhujangasana is always the best pose because it helps to maintain the secretion level of cortisol. This hormone secreted by the adrenal glands eventually aids to reduce pain around joints and alleviate rheumatism.
Doctors recommend the cobra pose owing to the back strengthening abilities. This helps in stimulating the sexual chakra and improving performance whenever the person is indulging with his mate.
Finally, the set of steps aids in enhancing flexibility across the back, and restore elasticity as well as the curvature of the spine. The asana also impacts the cervical, lumbar and the thoracic region.
Cobra Pose Vs Upward Dog Pose
As you get into the Cobra pose, the pelvis, legs and the lower ribs are in contact with the floor. At this point in time, your elbows are slightly bent for helping you lengthen the spine. On the other hand, when you are carrying out the upward dog pose, you would be keeping your arms straight, and lifting the pelvis from the floor.
Regardless of what you do, you should never forget to focus on your stomach and back. In the upward dog pose, you should utilize the legs, shoulder muscles and chest as much as you can. In case you are pushing yourself with your arms, then you would be committing a big mistake.
You should refrain from getting into the pose if you have ulcers, are about to deliver an infant, or suffering from an injury somewhere near the back and the elbow. The pose can also worsen the condition of people who have been suffering from carpal tunnel syndrome. If the pose is essential for the body, then you should move with each step gradually.