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Best Bhujangasana benefits and precautions: Cobra pose steps

Bhujangasana benefits and precautions

Bhujangasana benefits & precautions

In the 21st century, most people have a seating job.  This seating job leads to increases in weight gain and also diseases related to the back.

Most people spend 8 to 10 hours in front of the computer, causing them to have back pain or cervical disease.

So the question is how we can avoid these diseases. My simple answer to this is yoga practice. There is 84 yoga if we practice only 7 out of 84 then we will live a healthy life.

Today, I will tell you the posture that will relieve you from back pain. The name of this pose is Bhujangasana. In today's article, I will tell you Bhujangasana benefits & precautions and also Cobra pose steps.

Bhujangasana in English is also known as Cobra Mudra. It is made up of two words Bhujanga means a big snake and Asana means an asana, hence it is known as Cobra Mudra or Bhujangasana.

This is basically a back-bending posture. While practicing, a person looks like a big snake that's why it is named as cobra pose.

This pose relaxes extra burden from your spine and also takes you to the level of mental peace.

It is one of the old poses and it has also come in the 7th posture of Suryanamaskar.

Also, Read- Vajrasana steps and benefits

Cobra pose procedure (Steps)-

Preparatory Pose-

1) Balasana

2) Bhujangasana

3) Chakarsana

Steps -

1) Before performing Bhujangasana, we have to warm up the spine first. Because in this pose, the most stress falls on our spine.

2) To warm up your spine, you spread both legs forward and try to hold the toes with your hands.

Doing this puts a mild strain on your spine and makes you warm up.

3) let's begin the cobra pose. First lay on your stomach

4) Place the palms on the side of the shoulder. The elbow should be on the ground and attached to the torso.

5) Deep inhale and raise the torso with the help of the Elbow.

6) Tilt the neck backward and spend some time in this position.

7) Now slowly exhale and return to the previous position.

8) Now raise your torso on the palms. Do not forget to take deep breaths while doing this.

9) Now bend your knees and lift your torso with the palms.

10) Remember that while doing this you have to breathe inward. And stay in this position for as long as possible.

Follow Up pose-

1) Trikonasana

2) Padhastasana

3) Naukasana

Beginner tips-

If you are new then it will be very difficult for you to turn back. So there is a cure for it.

First of all, do not lift your body with the palms. You first put both hands with the stomach. This posture will be like the dog sitting with outstretched hands.

After this, you get up on your forearms and when you feel comfortable doing it, then you can lift the body with your palms. 

Durations -

Beginner -  more than 30 seconds

Intermediate - Between 30 to 60 seconds

Expert -  more than 60 seconds

Bhujangasana variations-

1) Shashank Bhujangasana

2) Elbows Leg

3) Cobra pose Chair

4) Makarasana On Elbows

5) cobra pose Variation Elbows

6) Cobra pose Elbows One Knee

7) Bhujangasana Types Elbows move

8) Cobra Pose Feet Wide Elbows

9) Revolved Cobra pose hand On Leg

10) Bhujangasana Hand Out

Bhujangasana benefits-

1) This asana makes the body flexible. Especially it makes your chest and waist muscles flexible. Relieves any type of tension in the waist. This pose will be very beneficial for diseases related to the spinal cord.

2) This posture controls the circulation of blood in the uterus of women.

3) This asana removes any stomach-related diseases like gas, indigestion, constipation.

4) This posture relieves shoulder and waist tension.

5) With regular practice of Bhujangasana, fatigue and stress are eliminated and the mind gets refreshed.

6) It proves to be very beneficial in asthma and respiratory disease.

7) This pose makes your face glow. It cleanses your facial nail pimples and brings redness to the face.

Cobra pose precautions-

1) Pregnant women should not do Bhujanganga.

2) The person who has a crack in the rib or wrist should not do this asana.

3) If you have recently had a stomach operation or have had a hernia operation, avoid this pose.

4) The person has a neck or cervical issue or has a spinal disc problem then avoid the cobra pose.

5) If you have a headache, high blood pressure or critical asthma problem then avoid the posture.

6) While doing this posture do not overstress your spine.

7) During the posture proper inhales and exhale, don't stop your breathing.

8) Keep your body in the proper position. Sometimes while doing your legs and hands raise unexpectedly.

Final thoughts on Bhujangasana benefits & precautions-

Bhujangasana is slightly different and harder than other postures. It also comes in Suryanamaskar.

It has more advantages than other posture. A person who practices this asana regularly can never fall ill.

In today's article, I have given steps along with Bhujangasana benefits & precautions.

Hope you like it. If you like it, please come back


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