In my previous article on Tadasana, I’ve explained few common instructions applicable to all asanas.
This asana is known as Cobra Pose, the name frightening to listen to, but a highly beneficial asana. Bhujanga is a Sanskrit word, meaning serpent or cobra. People with lower back ache are certain beneficiaries of this asana.
Method / Technique for Bhujangasana
- Lie flat on the floor, the weight of your body is on the stomach. Legs and top of the feet are on the floor. Hands spread under the shoulders. Elbows hug the body. The top of the feet, thighs and pubis touch the floor.
- Inhale, straighten the arms and slowly lift the chest off the floor. Raise the forehead, look upwards, and stretch the hands backwards. Take the chest to a reasonable height so that you establish a connection with the pubis and to the legs. Bring the hip joints together, but do not harden the buttocks too much.
- Move the head from the neck and chin. This backward movement needs to be done slowly and systematically, without applying any force. Move the belly to the farthest position possible. Now, maximum weight is shifted on the belly and the lower back is in action.
- Firm up the shoulder blades; they must remain firmly against the back. Take the side ribs forward. Gradually lift the top of the sternum but do not push the front ribs forward. This process will harden the lower back. The backbend needs to be maintained evenly in the entire spine and no extra pressure must be exerted at one place.
- Fingers of the hands need to remain together.
- Remain in the position for about 30 seconds and continue to breathe easily. Slowly revert to the floor as you exhale. Do not bend your head first. The part of the body that left the ground first, will return to that position last.
Physical/therapeutic benefits
- Helps to mitigate the stiffness of the lower back
- Enlarges and strengthens the chest; also strengthens arms and shoulders.
- Relieves menstrual irregularities.
- Strengthens the muscles of the body in general.
- Relieves flatulence and constipation.
- The spine remains flexible. Recommended for those suffering from Dyspepsia, Asthma and vata diseases.
- Impacts the adrenal glands, as that part gets additional supply of blood. Improvement in the function of liver is possible, and ovaries and uterus are beneficially affected.
- Muscles of the back, abdomen and upper part of the body are strengthened.
- Those with duties with long hours of standing and suffer from backache, are benefited.
- Beneficial to those suffering from cervical spondylosis.
Spiritual benefits
- Relieves stress.
- Improves concentration.
Precautions
Initiate the practice of this asana cautiously. When you do it for the first time, stiffness at the lower back will offer resistance. You may experience pain and feel uncomfortable. Do not try to attain the final position of the asana, by jerks and by applying force. That may result in muscle injury. You will find the gradual reduction in stiffness and the pain at the back will diminish/vanish. Those suffering from hernia, peptic ulcer and hyperthyroid should not attempt this asana.
