Bhujangasana (Cobra pose)
Bhujangasana comes from the Sanskrit words “Bhujang” which means “Snake” and “asana” means “pose”. This is a pose, which is mentioned in Surya Namaskara, and you are required to do it. You can also call it the Cobra stretch. You can do this asana, while lying down on the floor, on your stomach. It is a great workout for all those, who are suffering from stress.
How To Do It?
⦁ You have to lie on your stomach on the floor and keep your forehead in contact with it.
⦁ Keep the feet together, or at least hip width apart.
⦁ Keep the top part of your feet pressed against the floor.
⦁ You have to place your hands under your shoulders, keeping your elbows close to your body and fingers pointing forward.
⦁ You have to pull up your shoulder blades backwards and downwards, and try to maintain this stance throughout the pose.
⦁ Bring the pubic bone towards the floor to stabilize your lower back region, and press your feet actively onto the floor.
⦁ In the next step, inhale and start lifting your head and chest from the floor. Don’t place all of your body weight on your hands. Keep the elbows bent and keep the back muscles active. Take your hands off the floor to see what a comfortable height is for you.
⦁ Keep your shoulders relaxed.
⦁ Start exhaling and lower yourself back on the ground.
⦁ Take few rounds of inhalation, and pull yourself up into the cobra pose, and exhale down on the floor. Then hold for a few full breaths, and come back down. Rest on the floor for a few breaths, or enjoy in the Child’s pose as a gentle counter pose.
Benefits
⦁ This pose acts as a chest and shoulder opening pose.
⦁ It also helps to develop the core area in the abdomen.
⦁ The pose strengthens the back and shoulder muscles.
⦁ It also improves the upper and middle back strength.
⦁ You will enjoy improved blood circulation.
⦁ The pose also helps in removing stress and fatigue.
⦁ It is great for people who suffer from respiratory ailments.
Contraindications
⦁ You cannot do the pose, if you are pregnant.
⦁ If you have any sort of fracture in the ribs or wrist, you cannot do the pose.
⦁ If you have Carpal Tunnel Syndrome, you cannot do the pose.
⦁ If you have recently undergone any abdominal surgery, you must not engage yourself in the pose.
⦁ If you suffer from Spondylitis, you must not practice this pose.
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