6 Amazing Benefits of Bujangasana and How to Include Cobra Poses in Your Yoga Routine

With today’s busy schedule, it’s easy to crouch down on a desk or glue to a screen, leading to stiffness, back pain and tension. Bujangasana, or Cobra Pose, provides the perfect treatment for these modern problems by opening the chest, strengthening the back and calming the mind. Do you want to strengthen your spine, improve posture, and activate your abdominal organs at once? Incorporating this yoga pose into your fitness routine is a must. This pose mimics the Cobra’s hooded upwards and is a gentle backbend suitable for people of all ages and fitness levels. It is a popular yoga sana that offers many benefits for both physical and mental well-being.

What is Bujangasana?

Bhujangasana comes from the Sanskrit word “bhujanga” meaning “cobra” or “snake” and “asana” meaning “position.” As the name suggests, the final pose resembles a cobra with its hood up. “Cobra poses are gentle backbend yoga poses categorized as Hatha Yoga, and are an alternative to Urdhva Mukha Svanasana (or dog facing upwards) in the cycle of Surya Namaskar.

Bujangasana is a popular pose for many physical and mental benefits, including strengthening the spine, improving posture, stretching the chest and shoulders, and stimulating the abdomen.

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Bhujangasana, or Cobra Pose, offers abundant benefits for both physical and mental well-being. That’s how it helps you:

1. Strengthen the spine

Bujangasana, or cobra pose, is an easy way to strengthen your spine and improve your posture. This pose attracts and adjusts the muscles that support your back, from your spine to your neck. Practice this pose regularly to build strength in these important muscles. This helps to properly align the spine, as seen in research published in the International Journal of Scientific Research and Development. This improved alignment can lead to better posture. Additionally, stronger spines do not tend to get injured and can help reduce back pain by providing better support and stability.

2. Increases flexibility

Cobra poses are a great way to increase flexibility in some important areas of the body. This pose stretches the chest and opens the chest and improves the flexibility of the ribs and back, according to a study published in the International Journal of Scientific Research and Development. Additionally, it stretches the shoulders, increases the range of movement in this area and relieves tension. A gentle backbend can stretch the abdomen, improve the flexibility of the core muscles, and help digestion. Regular practice in Bujangasana leads to increased supply in these areas, making it easier to move everyday and potentially preventing stiffness and injuries.

3. Stimulates organs

This pose provides a gentle massage to the abdomen and stimulates a variety of internal organs. “Abdominal stretch and slight compression during a pose can have positive effects on organs such as the kidneys and adrenal glands,” experts say. This stimulus may improve its function and assist in detoxification and hormone regulation. Increased blood flow to these organs can also contribute to their overall health. This gentle internal massage can also contribute to improved digestion and overall well-being.

4. Improves lung function

This pose is a beneficial asana for improving lung volume for its chest openness effect. When you bring it into the pose, your chest expands and you’ll have more room for your lungs to fill with air. This expansion allows for deeper, more complete breathing, and increases oxygen uptake. “Regular practice helps to stretch the intercost muscles between the ribs, which increases lung capacity,” explains the expert. This improved lung capacity is particularly beneficial for those with respiratory problems and those involved in activities that promote stamina.

5. Bringing stress and anxiety at bay

According to a study published in the International Journal of Prevention Sciences, yoga increases focus, reduces stress and anxiety, increases overall mental health, and boosts overall mental health. Bhujangasana is one of the yoga poses that have a calming effect on the nervous system and has become a valuable tool for reducing stress and anxiety. A gentle backbend and chest opening help to release the tension held in the body and promote relaxation. Deep, conscious breathing during the pose enhances this calming effect, slows your heart rate and calms your mind. By stretching the chest and shoulders, the cobra pose also helps to release physical symptoms of stress, such as tension in these areas. Regular practice in this pose can lead to a greater sense of happiness and emotional balance, which can help you manage your daily stressors more effectively.

6. Tone your muscles

Bhujangasana is primarily known for its spine benefits and flexibility, but also contributes to muscle tone. “The act of lifting your chest from the floor strengthens the stabilizers of the arms and shoulders, especially the muscles behind the arms (triceps) and shoulders,” says the expert. This pose also involves the glut (but) part, helping to raise and stabilize the lower body, and tone in the area. Though not a major muscle building exercise, isometric retention and involvement in Bujangasana helps to increase the tension and definition of the muscles of the arms, shoulders and buttocks in consistent practice.

How to do Bujangasana?

Here’s how to do Cobra Pose the right way:

• Lie flat on your stomach with your legs stretched back. Make sure your feet are hip-width apart.
• Place your hands flat on the floor next to your shoulder, just as you are about to do push-ups. Your fingers should point forward. Push your elbows close to your body.
• Take a deep breath and get ready to lift.
• Exhale as you lift your chest up and use your hands to push your chest away from the floor. Think of it as if you are gently lifting your upper body. Do not use only your arms. Try using the muscles in your back as well.
• Arched (slightly) your back, keep your chest up, creating a gentle curve on your back. Don’t push yourself too much. It just gets higher the more comfortable it feels. Imagine you are slowly lifting your head.
• Keeps your abdomen firmly and protects your lower back. Imagine gently pushing your hips onto the floor.
• Look straight or a little upward. Don’t hit the neck too much.
• While you are pose, you usually breathe. Try staying there for about 15-30 seconds.
• Slowly descend, and when you’re ready, exhale and slowly lower your chest and forehead to the floor.

Side effects of Bujangasana

Below are the potential side effects of practicing Bhujangasana or Cobra poses.

• If not done correctly, Bujangasana can put strain on your lower back, especially for those with existing back issues. It is important to listen to your body and avoid pushing beyond your limits.
• Poses involve applying pressure on the wrist, so people with weak wrists can feel pain and discomfort. Fixes such as placing your forearm on the mat instead of your hands can help alleviate this issue.
• People with certain medical conditions such as recent abdominal surgery should avoid Bujangasana as it can worsen these conditions.
• If your neck is not properly aligned while poses, it can lead to neck strain and pain. It is important to relax your neck and avoid excessive extension.

Therefore, it is important to consult a qualified yoga instructor or healthcare professional before starting Bujangasana, especially if you have existing health conditions or concerns. We can provide personalized guidance and changes to ensure a safe and effective experience.