Bhujangasana (Cobra Pose) – A Complete Guide
Introduction
Bhujangasana (भुजङ्गासन), or Cobra Pose, is a foundational backbend yoga posture that enhances spinal flexibility, strengthens the back, and stimulates the digestive system. It is a part of the Surya Namaskar (Sun Salutation) sequence and is widely practiced for relieving back pain, improving posture, and boosting energy levels.
1. Meaning & Etymology
- Sanskrit Name: भुजङ्गासन (Bhujangāsana)
- Meaning:
- Bhujanga = Cobra or Serpent
- Asana = Posture or Pose
- The pose is named after a cobra, as the arched back and lifted head resemble a serpent rising in alertness.
*Traditional Text-Based References
1. Hatha Yoga Pradipika (1.26)
"Bhujangasana increases bodily heat, awakens the Kundalini, and eradicates ailments caused by excess phlegm (Kapha dosha)."
2. Gheranda Samhita (2.42)
"Lying on the ground like a snake, pressing the palms, and raising the chest forms Bhujangasana. It enhances digestion and keeps the body healthy and radiant."
3. Shiva Samhita
This asana is linked with awakening Kundalini energy, which enhances spiritual awareness and mental clarity.
2. How to Perform Bhujangasana
Step-by-Step Instructions:
- Lie Flat on Your Stomach:
- Keep the legs extended and feet together.
- Place the palms under the shoulders, elbows close to the body.
- Engage the Core & Lift the Chest:
- Inhale and press into the palms, lifting the chest off the ground.
- Keep the elbows slightly bent and the shoulders relaxed.
- Open the Chest & Look Forward:
- Roll the shoulders back and keep the neck long.
- Avoid excessive strain by keeping the lower ribs on the mat.
- Hold for 15–30 Seconds:
- Maintain slow, deep breathing.
- Release Slowly:
- Exhale and lower the chest back to the mat.
- Relax in Makarasana:
- Rest for a few breaths before repeating.
📌 Modification: If full extension is difficult, keep the elbows bent and forearms on the mat in Sphinx Pose.
3. Benefits of Bhujangasana
Physical Benefits:
✔ Strengthens the spine, shoulders, and arms.
✔ Enhances flexibility in the back and neck.
✔ Improves digestion and stimulates abdominal organs.
✔ Opens the chest, improving lung capacity and respiration.
Mental & Emotional Benefits:
✔ Reduces stress and fatigue.
✔ Boosts confidence and emotional resilience.
✔ Stimulates mental clarity and focus.
Therapeutic Benefits:
✔ Helps alleviate mild back pain and sciatica.
✔ Beneficial for asthma, sinus congestion, and respiratory issues.
✔ Stimulates the thyroid and adrenal glands, promoting hormonal balance.
4. Precautions & Contraindications
⚠ Avoid or Modify Bhujangasana if you have:
- Severe back, neck, or wrist injuries.
- High blood pressure or heart conditions.
- Pregnancy or recent abdominal surgery.
🔹 Tips for Beginners:
- Keep the elbows slightly bent to prevent overstretching.
- Engage the legs and lower back to maintain stability.
- Focus on slow, controlled movements rather than pushing too hard.
5. Variations & Advanced Practices
🔸 Sphinx Pose: A gentler variation with forearms on the mat.
🔸 Ardha Bhujangasana (Half Cobra Pose): Lifting only the chest while keeping the ribs on the mat.
🔸 Urdhva Mukha Svanasana (Upward Facing Dog): A deeper backbend with lifted thighs and fully extended arms.
6. Conclusion
Bhujangasana is a rejuvenating backbend that strengthens the spine, enhances flexibility, and improves respiratory function. Regular practice relieves stress, boosts confidence, and promotes spinal health. It is a foundational posture suitable for all levels, offering therapeutic and energizing benefits when performed with proper alignment.