There are many different types of asanas in Yoga, and all the asanas have various body pose as well as benefits. So, bhujangasan is among one of them, it is quite very easy, but also an important asanas. The word “Bhujanga” in Sanskrit, means snake and asana means pose, so in English it is called as ‘Cobra pose’.
Cobra Pose Or Bhujangasana For Back Pain
Thing To Know Before Doing This Cobra Pose Or Bhujangasana:
You must be sure to keep the stomach as well as bowels empty before practicing this asana. Try to have the meal at least four to six hours before you can do the asana so that the food gets digested and there is also enough energy for you to expand during practice.
It is best to practice it in the morning. But if you cannot work out in the morning, it is ok to practice it in the evening.
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a. First lie on the stomach with the toes flat on the floor and your forehead resting on ground.
b. Try to keep the legs closed, with the feet and heels touching each other lightly.
c. Then place the hands or the palms downwards under the shoulders, keeping the elbows parallel as well as close to the torso.
d. Slowly taking a deep breath, gently lift your head, chest and abdomen while keeping the navel onto the floor.
e. Try pulling the torso back and off the floor with support of the hands.
f. Remember to put equal pressure on both of your palms.
g. Try to keep breathing normally, while you curve your spine from vertebra by vertebra. If possible, try to straighten your arms by arching from the back as much as possible; tilting the head back and looking up.
h. Try to keep your shoulders away from the ears. Keeping it relaxed, even if it means by bending the elbows. With regular practice, you can deepen the stretch by straightening the elbow.
i. Try to be sure that the feet is close together.
j. Do not overdo your stretch or even overstrain yourself.
k. While breathing out, try bringing the abdomen in, chest as well as head back on the floor.
Benefits of Cobra Pose Or Bhujangasana:
a. This asana can help to stretch the muscles from shoulders, chest as well as abdomen. It can decrease the stiffness from the lower back, and can give strength to the arms and shoulders.
b. It can help to increase the flexibility, improve the menstrual irregularities among women. Elevate the mood, and also helps in depression, stress, anxiety to be away from your mind. It can firm and tone up the butt area.
c. It can help to improve the blood circulation as well as oxygen in the body, heart and throughout the spinal-pelvic region. It can stimulate the organs into the abdomen, like the kidneys. It can help to open up the chest and clear the passages of the heart and lungs.
d. It can help to improve the digestion. Give strength to the spinal cord and make the buttocks firm. Can help to soothe the sciatica. It can help to cure the symptoms of the asthma, .
Precautions And Contraindications Of Bhujangasana:
b. Carpal tunnel syndrome
c. Back injuries
e. Any kind of abdominal surgeries
Modifications And Props:
If you are very stiff, then it might be better that you avoid doing this pose on the floor. Try to brace a metal folding chair against the wall, and do this pose with the hands on the front edge of the seat, balls of your feet onto the floor.
As a beginner, you must not strain yourself in this asana. If you do, then you might end up with pains in the back and neck. You must also find a height that can suit you, and ensure that you do not strain the back and neck. Once you have done that, take the hands off from the floor for a moment so that it can have a thorough extension.
Deepen The Pose:
If you are having flexible armpits, chest, as well as groins then you can move in a more deeper backbend. Try to walk the hands a little more forward and straighten the elbows, turning your arms out. Then lift the top of the sternum straight to the ceiling.
a. Setu Bandha Sarvangasana
b. Urdhva Mukha Svanasana
The Science Behind The Bhujangasana
The Cobra Pose or Bhujangasana for back pain, is one of those versatile type of yoga poses that can be imperative in the yoga practice because it have some of the momentous health benefits. As mentioned before, it is an amazing backbend that can strengthen, tones, as well as flexes the spine. It can make the digestive and reproductive systems much more efficient.
It can work on opening up the chakras well. Bhujangasana can work on four out of seven chakras, like the Anahata Chakra, the Visuddhi Chakra, the Manipura Chakra, and the Svadhisthana Chakra. When this asana is being practiced with eyes open, as you look up, the optical nerves and vision gets benefited.