COBRA POSE — BHUJANGASANA

The cobra stands for renewal and growth in many cultures, and it is also one of the essential poses of Hatha Yoga. Bhujangasana teaches the principles of healthy back bending. It includes both core and back engagement supported by proper pelvis alignment, and it is a classical heart opener. Not only does Cobra Pose aid in remedying postural problems such as rounded shoulders and stiff spine, but it also helps empower us to leave behind emotional misalignment by tuning into the energy of forgiveness and unconditional love. In Eastern philosophy, the coiled serpent refers to Kundalini Shakti (energy), which once awakened transforms common consciousness into higher awareness.

ASANA GUIDE

COBRA POSE — BHUJANGASANA

SANSKRIT

Bhujangasana
भुजङ्गासन

PRONUNCIATION

Bhujangasana
भुजङ्गासन

TRANSLATION

Cobra (Bhujanga)
Pose (Asana)

POSE TYPE

Prone pose

POSE CATEGORY

Prone pose

ORIGIN

Gheranda Samhita

PERFORMANCE

STARTING

Lie on the floor in a prone position, legs together, with feet hip distance apart. The hands are placed under the shoulders, and the fingers are spread apart and pointing forward. Bringing the chest forward to elongate the back. The head is placed in line with the straight spine.

ENTERING

Engaging the back muscles to lift the head and chest, push evenly into the flat palms.
Move the shoulder blades close together, while keeping the shoulders down and away from the ears. Arch the entire back while keeping the pelvis on the ground. Emphasize on the opening of the upper spine by lifting the chest.
The arms stay close to the body with the elbows pointing backward.

FINAL

Not Applicable

VARIATION

The Sphinx Pose can be used in cases of back pain or stiffness of the spine. In this posture, the forearms remain parallel to each other on the floor. The elbows are placed directly under the shoulders and are supporting the torso.

RELEASING

With control and muscular support, slowly lower down and fully relax into the ground, keeping the head straight and centered.

EFFECTS

PHYSIOLOGICAL

– Strengthens the spine and keeps it supple and healthy.
– Stretches chest and lungs, shoulders, and abdomen.
– Opens the heart and lungs.
– Tones the spinal nerves.
– Stimulates the abdominal organs.
– Tones the ovaries and uterus.
– Regulates the thyroid gland.
– Stimulates the adrenal gland

ENERGETIC

– Activates the Heart Chakra.
– In advanced stages, Kundalini Shakti can be awakened by the practice.

PSYCHOLOGICAL

– Harmonizes and balances the emotions.
– Bestows generosity and nobleness.
– Helps relieve stress and fatigue.

OTHER ASANAS

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