Cobra Pose (Bhujangasana) is most frequently done in collaboration with a Sun Salutation. It is a beginner-friendly version of Upward Facing Dog (Urdhva Mukha Shvanasana). However, it is an intense backbend within itself, so it is worthwhile to work on this form in solitude.
It is named after the Sanskrit terms bhujang, which means serpent,’ and asana, which means ‘position.’ The cobra pose is most well-known for its potential to promote spinal flexibility while also expanding the chest.
According to classic yogic scriptures, this stance purifies the body and activates kundalini, the spiritual, cosmological energy that promotes self-realization. Cobra Pose (Bhujangasana) with the arms bent is occasionally referred to as Baby Cobra. Straightening your arms is Full Cobra, but do not rush to progress to this.
Instructions to perform Cobra Pose (Bhujangasana)
- Lie on your stomach, placing the tops of your feet and your forehead on the yoga mat. Maintain a close contact between your legs, with your toes and heels softly touching.
- Your palms should be facing down under your shoulders, with your fingers pointing upward toward the top of your yoga mat. Maintain parallel elbows and a tight grip on your sides.
- With each inhalation, gradually raise your head, neck, and torso, while pressing your ribcage, hips, genital bone, and belly into the mat.
- Push your shoulders slightly away from your ears, allowing your chest to expand forward. Your look might be forward or upward, depending on the flexibility of your neck.
- Straighten your arms and steadily raise your forehead, neck, and shoulders higher while pressing your pelvic bone and thighs into the mat. Your gluteal muscles should be relaxed.
- Assure that your palms are not too heavy and bend each elbow gently, maintaining both elbows near to your sides. In low cobra posture, you can measure your weight distribution by lifting your hands off the yoga mat and allowing your torso to hover, while concentrating on working your back and lower belly muscles.
- Simply lengthen your hands and stretch your upper body deep into a backbend, until you feel balanced, easy, and smooth. Maintain the pose for up to 30 seconds, inhaling deeply.
- Return your tummy, diaphragm, torso, neck, and head to the yoga mat softly by exhaling to release.
Here you can easily do this posture for your body health by just following the above guidelines.
Some Tips for the Beginner
- Allow yourself plenty of attention in this backbend. Proceed only as far as you are comfortable. Maintain an involved abdomen and a straight lower back.
- Establish contact with the floor with your hips.
- Sustain a relaxed shoulder and a gentle bottom of the neck.
- Your elbows should be angled backwards then instead of out towards the side
Mistakes during the Cobra Pose
- It is necessary to have your wrists aligned beneath your shoulders. If your arms are far enough away from your torso, the consequent inclination will elevate your shoulders to the level of your ears.
- Additionally, avoid over-straightening your arms to the point where your elbows become locked. Allow for a tiny bend in the elbows or maintain a 90-degree angle with the arms. Forearms should be angled inside rather than out to the sides. This is a back-based movement that focuses on your back muscles rather than your arm muscles.
- Because the lower back is frequently more flexible than the upper back, you may find that you have greater flex in that region. Maintain a consistent curve throughout the entire back.
- Avoid hyperextension of the neck backward. While it will be arched, it should extend naturally from the upper spine.
Do you need Changes in the Cobra Pose
Whether you are a newbie or an experienced practitioner, you can use adjustments and changes to make this posture more accessible to you.
- Extending the legs and forcing them down can support you in raising your chest.
- If you’ve never quite grasped how to raise your chest higher in this posture, here’s a quick exercise to help you engage with your back muscles:
- Press your buttocks and legs completely into the ground. They serve as a support for your upper body, enabling it to elevate.
- Three times in and three times out of the pose, bringing the torso upright on each inhalation and returning it to the floor on each exhalation. As you move through this deformation, try to rise a little higher with each inhale.
- Routinely perform this exercise as part of a regular exercise and observe how your connection with Cobra evolves over time.
Precautions while performing the Cobra Pose
Cobra Pose is not recommended if you are suffering from carpal tunnel syndrome or a back, arm, or shoulder injury. Additionally, avoid it if you have undergone abdominal surgery recently or are pregnant.
If you have any tension in your lower back, either loosen the body slightly to drop yourself or go down and relax on your forearms.
Asanas Practice to next level
While consistent yoga practice can lead to better health, it should not be used in place of medical care. It is critical to study and practise yoga under the guidance of a certified teacher. If you have a medical issue, see your doctor before beginning yoga.
You can start yoga training with us. Here you will get proper guidance for all yoga asanas like Cobra Pose(Bhujangasana).