Bhujangasana (cobra pose) is also called sarpasana. The yoga pose resembles a cobra raising its head menacingly before striking. However, it is better to avoid this excellent exercise for the spine and the deep back muscles if you have hernia complaints. Please ask your doctor for advice before starting this yoga posture. The daily yoga training includes a back bend. In principle, Bhujangasana is very suitable for this. Because the weight rests on your hands, you can bend your back as far back as possible in a controlled manner.
Contents
- Origin of bhujangasana (cobra pose)
- Technology
- Points of attention
- Elaboration
- Health benefits of bhujangasana (cobra pose)
- Therapy
Origin of bhujangasana (cobra pose)
The word bhujanga comes from Sanskrit and means ‘serpent’. Asana means ‘(sitting) posture’ and forms the third phase of the eightfold yoga path of Patanjali ( Yoga-Sutras ). The ‘cobra pose’ is a very well-known and classic yoga exercise from hatha yoga. The body takes the shape of a cobra that raises its head when it feels threatened.
Bhujangasana (cobra pose) / Source: Marcocarvalho, Wikimedia Commons (CC BY-3.0)
Technology
In this asana it is important that the hips rest on the floor while you bend the back backwards.
- Lie on your stomach. Straighten the legs, feet together, the insteps flat on the floor. Also rest the chin on the floor.
- Place the hands on either side of the body and just above the hips, fingers pointing forward.
- Inhale and raise the head, followed by the shoulders. Breathe calmly a few times.
- Push off slowly and carefully with your hands, without forcing. The upper body now comes further and further from the floor. The hips continue to rest on the floor. The more flexible the back, the straighter the arms.
- Stay in bhujangasana for about half a minute while contracting the thigh muscles and glutes. The body weight rests on the legs, hips and palms. Breathe calmly into full yogic breathing.
- Exhale, bend the elbows and return to the starting position.
- Relax in savasana (corpse pose).
Points of attention
In bhujangasana it is important that you keep the hips on the floor during the back bend of the upper body. Don’t shrug your shoulders. Open the chest by bringing the shoulders back and stretch the neck. Place the head as far back as possible on the neck.
OM symbol / Source: Brenkee, Pixabay
Elaboration
This exercise strengthens the deep and superficial back muscles and is a blessing for the tired back. Anyone who suffers from stress and fatigue can benefit greatly from this posture. Bhujangasana also provides a firm buttocks, trains the arm muscles and massages the abdominal organs and the gastrointestinal tract.
Exercise schedule
In case of back problems, headaches and during pregnancy, it is better not to include this yoga posture in the daily exercise schedule. First ask your doctor for advice.
Health benefits of bhujangasana (cobra pose)
Bhujangasana (sarpasana), like all yoga postures, has positive effects on health. The classic yoga manuals are full of praise for it. According to the Gheranda-samhita , this exercise increases body heat, many diseases will soon be a thing of the past and kundalini (serpent power) is awakened.
Therapy
Bhujangasana has a therapeutic and supportive, but not necessarily curative , effect on the following complaints, ailments and conditions:
- Constipation.
- COPD complaints, such as emphysema.
- Sciatica.
- Weakened thigh muscles, arm muscles, back muscles, shoulders and neck.
- Stress.
- Fatigue.
read more
- History of yoga – hatha yoga
- Yoga (asanas) for beginners and advanced
- Breathing exercises (pranayama) for beginners and advanced students
- Yoga poses – adho mukha svanasana (stretching dog)
- Yoga poses – dwi pada viparita dandasana
