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Cobra pose (Bhujangasana)
In this backbend Yoga pose you lift parts of the body away from the floor against the pull of
gravity and returning to your starting position with the help of gravity.
The name Bhujanga means a serpent, which lifts its head in preparation for striking.
Breathing:
Inhale – while rising up
Breathe normally holding the pose
Exhale – while lowering down
Cobra pose
Step by step method:
Lie flat on the stomach with legs straight, heels and toes together.
Place your hands alongside the chest, with the palms down and the elbows close to your
body.
Rest the forehead on the floor.
Slowly lift your forehead, nose and chin off the floor.
Then lift your head, neck and chest,
Gently tilt the head backward, so the back of the neck is compressed.
Lift mainly using your back and neck muscles,
Do not put much weight on your hands, using them only as guides.
Breathe evenly for 10 seconds, and then come back down.
Benefits:
It removes backache.
It keeps the spine supple and healthy.
It helps alleviate menstrual disorders, constipation.
It stimulates the appetite.
Precautions:
People suffering from hernia, peptic ulcer, and intestinal tuberculosis should not practice this
asana without expert guidance
Common
Mistakes:
Students use more of the arm muscles than their back muscles
Students straighten their arms and tense their shoulders.
In this backbend Yoga pose you lift parts of the body away from the floor against the pull of
gravity and returning to your starting position with the help of gravity.
The name Bhujanga means a serpent, which lifts its head in preparation for striking.
Breathing:
Inhale – while rising up
Breathe normally holding the pose
Exhale – while lowering down
Cobra pose
Step by step method:
Lie flat on the stomach with legs straight, heels and toes together.
Place your hands alongside the chest, with the palms down and the elbows close to your
body.
Rest the forehead on the floor.
Slowly lift your forehead, nose and chin off the floor.
Then lift your head, neck and chest,
Gently tilt the head backward, so the back of the neck is compressed.
Lift mainly using your back and neck muscles,
Do not put much weight on your hands, using them only as guides.
Breathe evenly for 10 seconds, and then come back down.
Benefits:
It removes backache.
It keeps the spine supple and healthy.
It helps alleviate menstrual disorders, constipation.
It stimulates the appetite.
Precautions:
People suffering from hernia, peptic ulcer, and intestinal tuberculosis should not practice this
asana without expert guidance
Common
Mistakes:
Students use more of the arm muscles than their back muscles
Students straighten their arms and tense their shoulders.
