The word has its origin from the Sanskrit language, ‘Yuj’ which means to join or to unite. Through yoga, the aim is to achieve self-realization and healing from all kinds of suffering. It is one of the best holistic approaches to develop a connection between the mind, the body, and the soul. Apart from these benefits, yoga provides relief from a lot of health issues and also increases the stamina and flexibility of the body.
One of the best yoga poses for a beginner is the Bhujangasana or, cobra pose.
Cobra pose also known as ‘bhujangasana’, is a reclining back bending asana. The name comes from Sanskrit words, ‘Bhujang'(meaning Serpent) and asana(meaning pose). While it is one of the main poses in Surya Namaskar, it can also be performed as it is.
As an alternative to Urdhva Mukha Svanasana, beginners can start this asana from the prone position(lying straight on the floor). Once, comfortable with doing this asana, you can start from the downward dog position and then go into the cobra pose.
Amazing Benefits of Bhujangasana
But before we take you through the stepwise directions to do this asana, let’s take a look at its benefits first.
- Increases the flexibility of the body
- Reduces stiffness in the back
- Stretches and strengthens the shoulders, back, and abdomen
- Helps tone the buttocks
- Helps improve menstrual issues
- Helps provide relief to people suffering from asthma and other respiratory problems
Just a word of caution, pregnant ladies and those with a back injury and back pain issues should do this asana only after consultation with a doctor.
We have enlisted the simplest possible instructions for you to do this pose at home.
- To start the pose, lay down facing the floor with your legs stretched(either together or a few inches apart). The top of the feet should always touch the ground and just relax.
- Place your hands under your shoulders, elbows should be just at the side of your body and your hands should point straight wards towards the wall before you.
- While inhaling, gently lift your head and chest off the floor.
- Beginners can stay at this pose with their forearms resting on the floor, back slightly arched.
Once you are comfortable, you can move onto the advanced version.Follow the steps below
- Straighten your arms while lifting your chest off the floor, pushing down the body and your back arching deeply. (Just like a cobra). The legs should always touch the ground.
- The body should be tight. You should feel the stretch in your abdomen, shoulders, and back.
- Hold the pose for 15-30 seconds. Just breathe normally once you have achieved the posture.
- Release the asana while exhaling and gently lower your body and head. Remember not to release with a jerk.
Repeat this pose twice or thrice.
Pressing your legs on the floor will help you lift your chest away from the floor. It is essential for you to listen to your body. If it pains or you can’t hold onto the asana for long, then don’t force yourself into the pose. Of course, practice is the key. Start with the beginner level and then move on to the advanced version.