Cobra Pose (Bhujangasana)
Bhujangasana comes from the Sanskrit word “Bhujanga”, meaning cobra or serpent. The posture resembles a cobra raising its hood, symbolizing strength, vitality, and awakening. This gentle backbend opens the chest, strengthens the spine, and stimulates energy flow throughout the body.
Steps to Perform
Step 1
Lie flat on your stomach, legs extended and feet together, with toes pointing backward.
Step 2
Place your palms beside your chest, elbows close to the body.
Step 3
Inhale and lift your head and chest, pressing through your palms while keeping your lower ribs on the floor.
Step 4
Gently arch your back, open your chest, and roll your shoulders back.
Step 5
Keep your elbows slightly bent and gaze slightly upward.
Step 6
Hold the posture for 15–30 seconds, breathing steadily.
Step 7
Exhale and slowly lower your torso back down, resting your cheek on the mat.
Benefits
- Strengthens the spine, shoulders, and arms.
- Expands the chest and lungs, improving breathing.
- Stimulates the abdominal organs, aiding digestion.
- Helps relieve stress, fatigue, and mild depression.
- Improves posture and increases spinal flexibility.
Precautions
- Avoid if you have back injuries, hernia, or recent abdominal surgery.
- Pregnant women should not perform this pose.
- Do not overarch the back — keep movements gentle and controlled.