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Bhujangaasana (भुजङ्गासन)
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Bhujangaasana (भुजङ्गासन)

Yoga Practice Name

Bhujangaasana (भुजङ्गासन)

English Name

Cobra or Serpent Pose

Description and Steps

Description:

Bhujangasana is a backbend that resembles the shape of a cobra. It is a rejuvenating pose that opens the chest and stretches the spine, improving flexibility and strengthening the lower back. It is often practiced as part of a sequence in yoga, such as in Surya Namaskar (Sun Salutation). Bhujangasana helps stimulate the heart, lungs, and digestive system while alleviating stress and tension.

Steps:

Start Position:

  • Begin by lying flat on your stomach with your legs extended and the tops of your feet pressing into the floor.
  • Place your hands on the floor directly under your shoulders, with your elbows close to your body and your fingers spread wide.
  • Keep your elbows slightly bent and your legs together.

Engage the Legs:

  • Press the tops of your feet and the pubic bone into the floor.
  • Engage the thighs and avoid letting your legs splay out to the sides, keeping them aligned.

Inhale and Lift the Chest:

  • As you inhale, gently lift your chest off the floor by straightening your arms, keeping your elbows slightly bent (don't lock them).
  • Keep the chest open, lifting from the sternum and not just the lower ribs.
  • As your chest rises, keep your hips and legs grounded. Imagine the cobra lifting its head and expanding its chest.

Draw the Shoulder Blades Back:

  • Roll your shoulders back and down, away from your ears. This helps to open the chest and prevents strain in the neck.
  • Maintain an open chest and elongate the spine as you lift further.

Look Up:

  • Gently tilt your head back, looking upwards. Keep the neck in line with the spine and avoid straining it. Ensure that you are not overextending the neck.

Hold the Pose:

  • Hold the position for 15-30 seconds or as long as feels comfortable, breathing deeply and steadily.

Exhale and Lower Down:

  • To exit the pose, gently lower your chest back to the floor on an exhale. Rest your forehead on the mat, and bring your hands back under your shoulders.
General Benefits
  • Stretches the Spine: Bhujangasana stretches the spine, helping to increase flexibility and mobility. It counteracts the effects of slouching and poor posture.
  • Strengthens the Lower Back: It strengthens the muscles in the lower back, providing support and stability to the spine.
  • Opens the Chest and Shoulders: The pose opens the chest and stretches the shoulders, improving overall posture and helping to relieve tightness in the upper body.
  • Stimulates the Digestive System: Bhujangasana massages and stimulates the abdominal organs, aiding in digestion and promoting the flow of digestive juices.
  • Relieves Stress and Tension: This backbend helps to alleviate stress and tension, particularly in the back, shoulders, and neck. It also helps calm the mind.
  • Improves Flexibility of the Spine and Hips: It improves flexibility in the spine, and the gentle backbend also opens up the hip flexors, which can become tight from sitting for long periods.
  • Increases Lung Capacity: By opening up the chest and lungs, Bhujangasana allows for better lung expansion, improving respiratory function and oxygen intake.
  • Stimulates the Heart: The chest-opening aspect of the pose helps stimulate the heart, improving circulation and energizing the body.
  • Enhances Mood and Energy: As a heart-opening pose, it boosts mood and increases vitality by stimulating energy channels in the body.
Cautions-Limitations-Contraindications

Cautions:

  1. Avoid Overarching the Back: When performing Bhujangasana, avoid arching the back too intensely, especially if you're new to yoga. Focus on a gentle curve to prevent strain on the spine.
  2. Neck Position: Ensure that the neck remains in line with the spine. Don’t overextend the neck, as this can strain the cervical spine. Keep your gaze forward or slightly upward without craning the neck excessively.
  3. Gradual Progression: If you're a beginner, start with a slight lift and gradually increase the range of motion as your back and shoulders become more flexible.
  4. Engage Core Muscles: To protect your lower back, engage your core muscles to stabilize the spine and support your backbend.

Limitations:

  1. Limited Spine Flexibility: If you have limited flexibility in the spine, start with a mild version of the pose. Overstretching the spine without proper flexibility can cause discomfort or injury.
  2. Muscle Tightness: If your abdominal, chest, or shoulder muscles are tight, you may feel resistance when lifting into the backbend. Start with gentle practice and gradually increase intensity.
  3. Pregnancy: Pregnant women should avoid performing deep backbends such as Bhujangasana, especially during the later stages of pregnancy. It may compress the abdomen and put pressure on the lower back.
  4. Existing Back Pain: If you have a history of back pain, particularly in the lower back, perform Bhujangasana with caution. Ensure that the pose doesn’t cause any strain or discomfort in the lumbar region.

Contraindications:

  1. Spinal Issues: Individuals with spinal injuries (such as herniated discs, bulging discs, or fractures) should avoid Bhujangasana or consult a healthcare professional before attempting it.
  2. Neck Problems: People with neck pain or cervical spine problems should avoid arching the neck backward. Instead, practice a modified version of the pose with the head in a neutral position.
  3. Shoulder Injuries: Those with shoulder injuries should avoid lifting the shoulders too much off the ground. Keep the elbows slightly bent to reduce strain on the shoulders.
  4. Heart Conditions: If you have heart conditions, such as hypertension or heart disease, avoid this pose unless cleared by a doctor. It can increase blood pressure and strain the chest.
  5. Recent Abdominal Surgery: Avoid practicing Bhujangasana if you've had recent abdominal surgery or any conditions related to the abdomen that may be aggravated by backbends.
Complimentary Practice
  1. Adho Mukha Svanasana (Downward-Facing Dog Pose): How it complements: A counter-stretch to Bhujangasana, this pose stretches the entire back, legs, and calves while helping to release tension in the spine and neck after the backbend.
  2. Setu Bandhasana (Bridge Pose): How it complements: This backbend strengthens the glutes, hamstrings, and lower back. It is a more supportive backbend for those who may feel intense pressure on their lower back in Bhujangasana.
  3. Uttanasana (Standing Forward Bend): How it complements: A forward fold that offers a gentle stretch to the spine, hamstrings, and calves after performing the backbend. It also helps to calm the nervous system.
  4. Matsyasana (Fish Pose): How it complements: Another chest-opening pose that strengthens the upper back and stimulates the throat and heart regions. It deepens the spinal extension and works well as a follow-up to Bhujangasana.
  5. Salabhasana (Locust Pose): How it complements: This pose strengthens the back, glutes, and legs, targeting the posterior chain, which balances the chest-opening nature of Bhujangasana.
  6. Trikonasana (Triangle Pose) : How it complements: This standing pose stretches the side body, opens the chest, and lengthens the spine. It can release any tension in the lateral body after a backbend.
  7. Dhanurasana (Bow Pose): How it complements: A deeper backbend than Bhujangasana, Dhanurasana provides a more intense stretch to the front of the body and strengthens the back, complementing Bhujangasana’s chest-opening action.
  8. Supta Baddha Konasana (Reclining Bound Angle Pose): How it complements: This restorative pose opens the hips and groin, counteracting the deep spinal arch from Bhujangasana and providing a relaxing finish to the practice.
Similar Practices

1.Salabhasana, 2.Urdhva Mukha Svanasana, 3.Dhanurasana, 4.Setu Bandhasana, 5.Matsyasana, 6.Sphinx Pose

Practice Keynotes
  1. Type: Backbend, prone posture
  2. Level: Beginner to Intermediate
  3. Position: Lying on the abdomen, hands under shoulders
  4. Breath: Inhale while lifting the chest
  5. Alignment Tips:
  • Elbows close to the body
  • Shoulders rolled back and down
  • Legs together or hip-width apart, pressing into the mat
  1. Duration: 15–30 seconds; can be repeated 2–3 times
  2. Avoid if: You have hernia, ulcers, or severe spinal injury
  3. Preparation Poses: Advasana, Makarasana
  4. Counter Pose: Child’s Pose (Balasana), or Downward Dog
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.42, 43 / HYP: 1.26

Video