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Bhujangasana or Cobra Pose is a hatha yoga heart-opening backbend that relaxes the entire upper body, rejuvenates the spine, and can aid with persistent shoulder tightness, lower back discomfort, bloated abdomen, or neck soreness.
Overview
Bhujangasana is a Sanskrit word that combines 'Bhujanga,' which means 'Serpent,' and 'Asana,' which means 'Posture.' It is also called 'Cobra Pose' because it physically resembles the position of a sitting cobra with its hood lifted.
This yoga pose originates from Gheranda Samhita, a 17th-century hatha yoga classic. Chapter 2, verses 42-43, describes this yoga pose and how one should perform it in steps.
Sanskrit Name: भुजंगासन Pronunciation: Bhu-jung-aahs-uh-nuh
Pose Type: Backbend Also known as: Cobra Pose or Sphinx Pose
Strengthens: Core Muscles
Stretches: Vertebral Column, Shoulders, Thorax, and Abdomen.
Health Benefits of Bhujangasana
It stimulates kidney function.
Improves lung function by opening the chest.
It helps in strengthening the arms & shoulders.
Improves digestion and outflow of body toxins.
It works on your abs and helps in losing belly fat.
Heals gynecological problems like PCOD and PCOS.
It helps relieve stress by massaging the adrenal gland.
Improves flexibility by expanding the chest and shoulders.
Four out of the seven chakras are activated by Bhujangasana.
This pose may reduce lower back stiffness with regular practice.
This pose aids in calming the nerves that surround the spine, which reduces sciatica pain.
When to Avoid Performing Bhujangasana
Avoid during pregnancy
Avoid during menstruation.
Avoid after severe injury or recent surgery around the abdomen or spine.
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The whole process of performing Bhujangasana is divided into four parts - warm-up, posing practice, things to keep in mind, and relaxation. Let’s dive in to see how this works.
Bhujangasana works on the shoulders and arms apart from the back and core. As a result, make sure to increase blood flow to these particular muscle groups.
Perform the poses below for your warm-up:
1. Suryanamaskar (Sun Salutations) - Surya namaskar is a series of yoga poses with 12 postures, including Cobra Pose. It's a dynamic flow stretching routine, and performing sun salutation rounds for five minutes will instantly help your blood rush throughout the body.
2. Adho Mukha Svanasana (Downward-Facing Dog) - This preparatory stretch is a static back-opening yoga pose. The back is arched upwards with full support from the knees and arms, and because the shoulders and arms support the body, the strength used to perform this pose also energizes your muscles for Cobra Pose.
3. Salamba Bhujangasana (Sphinx Pose) - This preparatory stretch is the initial step towards a full Cobra Pose. The elbows support the entire upper body set parallel to the floor.
Step 1- Lie on your belly with your arms folded under your head and your chin resting on your forearms, and extend your legs.
Step 2- Make sure to align your head and back together in one line, and keep the toes of your feet flat on the mat.
Step 3- Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together.
Step 4 - Now, steadily pull your elbows towards your ribs and align your hands and shoulders.
Step 5 - On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat.
Step 6 - Make sure to pull your shoulder blades together and slightly down as you lift. Also, raise your neck, looking up and forward.
Step 7 - As you lift, press your legs together, press down through the tops of your feet, and lift your chest forward. Hold this position here for a few breaths.
Step 8 - If you're feeling comfortable here in half cobra and want a deeper stretch, now fully extend your arms and get your upper body tall and erect. Hold here as well for a few breaths.
Inhalation: Slowly and deeply inhale as you lift your upper body.
Exhalation: Slowly and deeply exhale as you relax back onto the ground.
Performance Duration for Beginners: Hold the cobra pose for 20-60 seconds.
Performance Duration for Advanced: Hold the cobra pose for 3 to 5 minutes.
When the cobra pose is done incorrectly, it might cause pain in the lower back and lower abdomen. Thus, here are a few common mistakes you must avoid:
Hands position must be close to the chest- If your hands are kept too far apart, you may find yourself locking your shoulders against your ears, and you won't be able to stretch your chest properly.
You're lifting too high- It's not about how high you can raise your upper body; it's about how far your spine can stretch. So, take it easy on your lower back and be mindful of your spine movement.
Your leg spacing is not good- If your legs are too close, place them together hip-distance apart to avoid putting unnecessary pressure on your body.
You're not moving your neck correctly - Another typical mistake is to extend your neck too far. It can be difficult to breathe when you stretch too far and fail to keep a soft bend in your neck. Be sure to avoid cramming your neck and overextending your neck backward.
Cobra pose is a semi-to-deep backbend stretch, and the more you hold this pose, the more important it becomes to relax post-practice. Here are a few counter yoga poses you can perform in a yoga flow as you move towards relaxing:
1. Prasarita Balasana (Wide Child's Pose): From Bhujangasana, move your body backward and sit onto your heels. Stretching your arms in front of you, relaxing your upper body and exhaling deeply while you relax.
2. Vajrasana (Thunderbolt Pose): From Wide Child's Pose, raise the body and sit on the heels with the back straight. Place your palms on your thighs and relax your shoulders and neck while taking deep breaths. Ascertain that your back is straight and up. This relaxes the muscles in the neck and lower back even more.
3. Sasankasana (Rabbit Pose): Inhale and slowly elevate your body out of Vajrasana, bringing the crown of your head near to your knees and raising the lower back upwards. While still maintaining Shashankasana, stretch the arms completely.
4. Savasana (Corpse Stance): Simply, place the body on the floor, feet apart, and arms away from the body, in total relaxation lie down on your back and exhale deeply. With your eyes closed, concentrate on the movement of your chest and belly while you breathe. Concentrate on loosening the limbs to relax the body.
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Don't worry if full Cobra Pose is too much for you. A minor adjustment can make your practice a lot more enjoyable. Here are a few pointers to make practicing simpler for beginners.
Make use of a prop. Place a folded towel or bolster pillow below your pelvis and abdomen for added support. This will take off the extra pressure from your lower back.
Place the forearms on the floor (a.k.a Sphinx Pose). It relieves pressure around your palms and allows you to control your movement better. As a result, you'll be able to focus more on keeping your spine aligned.
Ask for support. If you have strong black muscles but lose balance due to uncontrolled breathing, ask your yoga teacher to assist you by elevating you from behind your arms, providing the necessary stretch to the back.
Bhujangasana or Cobra pose is divided into three basic variations, and you can practice any of them depending on your body's needs and capabilities.
1. Baby Cobra: The bent-arm variation of Cobra Pose is Baby Cobra. Before moving on to the complete posture, try to master Baby Cobra first. Stick to Baby Cobra and keep the lift of the upper body lower if you have lower back issues. Bring your hands further in front and raise your head to a neutral level.
2. Cobra Pose with Elbows Bent: This is a simpler variation of the traditional cobra pose. Get into the cobra stance, by completely straightening your arms, you can keep them slightly curled or bent. You'll feel your core muscles but not much upper body activation.
3. Revolved Cobra Pose: It's a simple prone pose for beginners that gently rotates the spine. The chest is lifted, and the head is moved to look back in a twisting action.
During our daily activities, the thoracic spine is rarely extended, resulting in tightness and stiffness in the upper back, shoulders, and neck.
The thoracic spine is the least flexible of the spine and by practicing a revolving cobra, the range of motion around this area of the spine can be enhanced.
Once you have mastered the Cobra stance with all its variations, you’re ready to perform the following advanced backbend poses, like:
Level-Up Pose 1 - Salabhasana (Locust Pose)
Level-Up Pose 2 - Dhanurasana (Bow Pose)
Level-Up Pose 3 - Ustrasana (Camel Pose)
Level-Up Pose 4 - Raja Bhujangasana (King Cobra Pose)
1. Locust Pose
2. Bow Pose
3. Camel Pose
4. King Cobra Pose
Here is a list of some backbend yoga poses, which are similar to Bhujangasana practice. Take a look:
Bitilasana (Cow Pose)
Dhanurasana (Bow Pose)
Salabhasana (Locust Pose)
Urdhva Dhanurasana (Wheel Pose)
Ustrasana (Camel Pose)
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It is also called 'Cobra Pose' because it physically resembles the position of a sitting cobra with its hood lifted.\n\\nThis yoga pose originates from \\nGheranda Samhita\\n, a 17th-century hatha yoga classic. Chapter 2, verses 42-43, describes this yoga pose and how one should perform it in steps. \n\\nSanskrit Name:\\n भुजंगासन \\nPronunciation:\\n Bhu-jung-aahs-uh-nuh\n\\nPose Type:\\n Backbend \\nAlso known as: \\nCobra Pose or Sphinx Pose\n\\nStrengthens: \\nCore Muscles\\n \\n\n\\nStretches: \\nVertebral Column, Shoulders, Thorax, and Abdomen. \\n\\n\\nHealth Benefits of Bhujangasana \\n\\nIt stimulates kidney function.\\nImproves lung function by opening the chest.\\nIt helps in strengthening the arms & shoulders. \\nImproves digestion and outflow of body toxins.\\nIt works on your abs and helps in losing belly fat. \\nHeals gynecological problems like PCOD and PCOS.\\nIt helps relieve stress by massaging the adrenal gland.\\nImproves flexibility by expanding the chest and shoulders. \\nFour out of the seven chakras are activated by Bhujangasana. \\nThis pose may reduce lower back stiffness with regular practice. \\nThis pose aids in calming the nerves that surround the spine, which reduces sciatica pain.\\n\n\\nWhen to Avoid Performing Bhujangasana\\n\n\\nAvoid during pregnancy\\nAvoid during menstruation.\\nAvoid after severe injury or recent surgery around the abdomen or spine. \\n","html":"<p><strong>Overview</strong></p><p>Bhujangasana is a Sanskrit word that combines 'Bhujanga,' which means 'Serpent,' and 'Asana,' which means 'Posture.' It is also called 'Cobra Pose' because it physically resembles the position of a sitting cobra with its hood lifted.<br></p><p>This yoga pose originates from <em>Gheranda Samhita</em>, a 17th-century hatha yoga classic. Chapter 2, verses 42-43, describes this yoga pose and how one should perform it in steps. <br></p><p><strong>Sanskrit Name:</strong> भुजंगासन <strong>Pronunciation:</strong> Bhu-jung-aahs-uh-nuh<br></p><p><strong>Pose Type:</strong> Backbend <strong>Also known as: </strong>Cobra Pose or Sphinx Pose<br></p><p><strong>Strengthens: </strong>Core Muscles<strong> </strong><br></p><p><strong>Stretches: </strong>Vertebral Column, Shoulders, Thorax, and Abdomen. </p><p></p><p></p><p><strong>Health Benefits of Bhujangasana </strong></p><p><strong></strong></p><ul><li><div><p>It stimulates kidney function.</p></div></li><li><div><p>Improves lung function by opening the chest.</p></div></li><li><div><p>It helps in strengthening the arms & shoulders. </p></div></li><li><div><p>Improves digestion and outflow of body toxins.</p></div></li><li><div><p>It works on your abs and helps in losing belly fat. </p></div></li><li><div><p>Heals gynecological problems like PCOD and PCOS.</p></div></li><li><div><p>It helps relieve stress by massaging the adrenal gland.</p></div></li><li><div><p>Improves flexibility by expanding the chest and shoulders. </p></div></li><li><div><p>Four out of the seven chakras are activated by Bhujangasana. </p></div></li><li><div><p>This pose may reduce lower back stiffness with regular practice. </p></div></li><li><div><p>This pose aids in calming the nerves that surround the spine, which reduces sciatica pain.</p></div></li></ul><p><br></p><p><strong>When to Avoid Performing Bhujangasana</strong><br></p><ul><li><div><p>Avoid during pregnancy</p></div></li><li><div><p>Avoid during menstruation.</p></div></li><li><div><p>Avoid after severe injury or recent surgery around the abdomen or spine. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Bhujangasana (Cobra Pose)?","howToDoBody":{"text":"The whole process of performing Bhujangasana is divided into four parts - warm-up, posing practice, things to keep in mind, and relaxation. Let’s dive in to see how this works. \\n\\nPart 1 - Preparatory Poses for Bhujangasana\\n\\nBhujangasana works on the shoulders and arms apart from the back and core. As a result, make sure to increase blood flow to these particular muscle groups.\\n\n\\nPerform the poses below for your warm-up: \\n\n\\n1. Suryanamaskar (Sun Salutations) - \\nSurya namaskar is a series of yoga poses with 12 postures, including Cobra Pose. It's a dynamic flow stretching routine, and performing sun salutation rounds for five minutes will instantly help your blood rush throughout the body.\\n\\n\\n\n\\n2. Adho Mukha Svanasana (Downward-Facing Dog) -\\n This\\n \\npreparatory stretch is a static back-opening yoga pose. The back is arched upwards with full support from the knees and arms, and because the shoulders and arms support the body, the strength used to perform this pose also energizes your muscles for Cobra Pose. \\n\n\\n\\n\n\n\\n3. Salamba Bhujangasana (Sphinx Pose) - \\nThis preparatory stretch is the initial step towards a full Cobra Pose. The elbows support the entire upper body set parallel to the floor. \\n\n\\n\\n\\n\n\\nPart 2: Step-by-Step Instructions to Perform Bhujangasana\\n\n\\nStep 1-\\n Lie on your belly with your arms folded under your head and your chin resting on your forearms, and extend your legs.\\n\n\\nStep 2-\\n Make sure to align your head and back together in one line, and keep the toes of your feet flat on the mat.\\n \\nStep 3-\\n Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together.\\n\n\\nStep 4 -\\n Now, steadily pull your elbows towards your ribs and align your hands and shoulders. \\n\n\\nStep 5 -\\n On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. \\n\n\\nStep 6 -\\n Make sure to pull your shoulder blades together and slightly down as you lift. Also, raise your neck, looking up and forward. \\n\n\\nStep 7 - \\nAs you lift, press your legs together, press down through the tops of your feet, and lift your chest forward. Hold this position here for a few breaths. \\n\n\\nStep 8 - \\nIf you're feeling comfortable here in half cobra and want a deeper stretch, now fully extend your arms and get your upper body tall and erect. Hold here as well for a few breaths.\\n\n\\nInhalation:\\n Slowly and deeply inhale as you lift your upper body.\\n\n\\nExhalation:\\n Slowly and deeply exhale as you relax back onto the ground.\\n\n\\nPerformance Duration for Beginners:\\n Hold the cobra pose for 20-60 seconds. \\n\n\\nPerformance Duration for Advanced: \\nHold the cobra pose for 3 to 5 minutes. \\n\\nPart 3: Things to Keep in Mind\\n\\nWhen the cobra pose is done incorrectly, it might cause pain in the lower back and lower abdomen. Thus, here are a few common mistakes you must avoid:\\n\n\\nHands position must be close to the chest- \\nIf your hands are kept too far apart, you may find yourself locking your shoulders against your ears, and you won't be able to stretch your chest properly. \\n\n\\nYou're lifting too high- \\nIt's not about how high you can raise your upper body; it's about how far your spine can stretch. So, take it easy on your lower back and be mindful of your spine movement. \\n\n\\nYour leg spacing is not good-\\n If your legs are too close, place them together hip-distance apart to avoid putting unnecessary pressure on your body.\\n\n\\nYou're not moving your neck correctly - \\nAnother typical mistake is to extend your neck too far. It can be difficult to breathe when you stretch too far and fail to keep a soft bend in your neck. Be sure to avoid cramming your neck and overextending your neck backward.\n\\nPart 4: Relaxing Poses After Bhujangasana\\n\\nCobra pose is a semi-to-deep backbend stretch, and the more you hold this pose, the more important it becomes to relax post-practice. Here are a few counter yoga poses you can perform in a yoga flow as you move towards relaxing:\\n\n\\n1. Prasarita Balasana (Wide Child's Pose):\\n From Bhujangasana, move your body backward and sit onto your heels. Stretching your arms in front of you, relaxing your upper body and exhaling deeply while you relax. \\n\n\\n\\n\\n\n\n\\n2. Vajrasana (Thunderbolt Pose): \\nFrom Wide Child's Pose, raise the body and sit on the heels with the back straight. Place your palms on your thighs and relax your shoulders and neck while taking deep breaths. Ascertain that your back is straight and up. This relaxes the muscles in the neck and lower back even more.\\n\n\\n\\n\\n\n\n\\n3. Sasankasana (Rabbit Pose): \\nInhale and slowly elevate your body out of Vajrasana, bringing the crown of your head near to your knees and raising the lower back upwards. While still maintaining Shashankasana, stretch the arms completely.\\n\n\\n\\n\\n\n\\n4. Savasana (Corpse Stance): \\nSimply, place the body on the floor, feet apart, and arms away from the body, in total relaxation lie down on your back and exhale deeply. With your eyes closed, concentrate on the movement of your chest and belly while you breathe. Concentrate on loosening the limbs to relax the body.\\n\\n\\n\\n\\n","html":"<p>The whole process of performing Bhujangasana is divided into four parts - warm-up, posing practice, things to keep in mind, and relaxation. Let’s dive in to see how this works. </p><p></p><h3><strong>Part 1 - Preparatory Poses for Bhujangasana</strong></h3><p></p><p>Bhujangasana works on the shoulders and arms apart from the back and core. As a result, make sure to increase blood flow to these particular muscle groups.</p><p><br></p><p>Perform the poses below for your warm-up: </p><p><br></p><p><strong>1. Suryanamaskar (Sun Salutations) - </strong>Surya namaskar is a series of yoga poses with 12 postures, including Cobra Pose. It's a dynamic flow stretching routine, and performing sun salutation rounds for five minutes will instantly help your blood rush throughout the body.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4608,height:3072/3XxmMoxCQ6WTMau78vyp\" alt=\"Surya Namaskar\" title=\"Surya Namaskar\" width=\"600\" height=\"350\"><p><br></p><p><strong>2. Adho Mukha Svanasana (Downward-Facing Dog) -</strong> This<strong> </strong>preparatory stretch is a static back-opening yoga pose. The back is arched upwards with full support from the knees and arms, and because the shoulders and arms support the body, the strength used to perform this pose also energizes your muscles for Cobra Pose. </p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5037,height:3358/c6ulv9VKSZydLwIVD51w\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog)\" title=\"Adho Mukha Svanasana (Downward-Facing Dog)\" width=\"600\" height=\"350\"><p><br><br></p><p><strong>3. Salamba Bhujangasana (Sphinx Pose) - </strong>This preparatory stretch is the initial step towards a full Cobra Pose. The elbows support the entire upper body set parallel to the floor. </p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:564,height:399/IA2YCtYbQyW6MvgfUV20\" alt=\"Salamba Bhujangasana (Sphinx Pose)\" title=\"Salamba Bhujangasana (Sphinx Pose)\" width=\"600\" height=\"350\"><p><br></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Bhujangasana</strong></h3><p><br></p><p><strong>Step 1-</strong> Lie on your belly with your arms folded under your head and your chin resting on your forearms, and extend your legs.</p><p><br></p><p><strong>Step 2-</strong> Make sure to align your head and back together in one line, and keep the toes of your feet flat on the mat.</p><p> </p><p><strong>Step 3-</strong> Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together.</p><p><br></p><p><strong>Step 4 -</strong> Now, steadily pull your elbows towards your ribs and align your hands and shoulders. </p><p><br></p><p><strong>Step 5 -</strong> On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. </p><p><br></p><p><strong>Step 6 -</strong> Make sure to pull your shoulder blades together and slightly down as you lift. Also, raise your neck, looking up and forward. </p><p><br></p><p><strong>Step 7 - </strong>As you lift, press your legs together, press down through the tops of your feet, and lift your chest forward. Hold this position here for a few breaths. </p><p><br></p><p><strong>Step 8 - </strong>If you're feeling comfortable here in half cobra and want a deeper stretch, now fully extend your arms and get your upper body tall and erect. Hold here as well for a few breaths.</p><p><br></p><p><strong>Inhalation:</strong> Slowly and deeply inhale as you lift your upper body.</p><p><br></p><p><strong>Exhalation:</strong> Slowly and deeply exhale as you relax back onto the ground.</p><p><br></p><p><strong>Performance Duration for Beginners:</strong> Hold the cobra pose for 20-60 seconds. </p><p><br></p><p><strong>Performance Duration for Advanced: </strong>Hold the cobra pose for 3 to 5 minutes. </p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p></p><p>When the cobra pose is done incorrectly, it might cause pain in the lower back and lower abdomen. Thus, here are a few common mistakes you must avoid:</p><p><br></p><ul><li><div><p><strong>Hands position must be close to the chest- </strong>If your hands are kept too far apart, you may find yourself locking your shoulders against your ears, and you won't be able to stretch your chest properly. </p></div></li></ul><p><br></p><ul><li><div><p><strong>You're lifting too high- </strong>It's not about how high you can raise your upper body; it's about how far your spine can stretch. So, take it easy on your lower back and be mindful of your spine movement. </p></div></li></ul><p><br></p><ul><li><div><p><strong>Your leg spacing is not good-</strong> If your legs are too close, place them together hip-distance apart to avoid putting unnecessary pressure on your body.</p></div></li></ul><p><br></p><ul><li><div><p><strong>You're not moving your neck correctly - </strong>Another typical mistake is to extend your neck too far. It can be difficult to breathe when you stretch too far and fail to keep a soft bend in your neck. Be sure to avoid cramming your neck and overextending your neck backward.<br></p></div></li></ul><h3><strong>Part 4: Relaxing Poses After Bhujangasana</strong></h3><p></p><p>Cobra pose is a semi-to-deep backbend stretch, and the more you hold this pose, the more important it becomes to relax post-practice. Here are a few counter yoga poses you can perform in a yoga flow as you move towards relaxing:</p><p><br></p><p><strong>1. Prasarita Balasana (Wide Child's Pose):</strong> From Bhujangasana, move your body backward and sit onto your heels. Stretching your arms in front of you, relaxing your upper body and exhaling deeply while you relax. </p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:560,height:299/49y2aogpTpmbFzIh4vMG\" alt=\"Prasarita Balasana (Wide Child's Pose)\" title=\"Prasarita Balasana (Wide Child's Pose)\" width=\"600\" height=\"350\"><p><br><br></p><p><strong>2. Vajrasana (Thunderbolt Pose): </strong>From Wide Child's Pose, raise the body and sit on the heels with the back straight. Place your palms on your thighs and relax your shoulders and neck while taking deep breaths. Ascertain that your back is straight and up. This relaxes the muscles in the neck and lower back even more.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1007,height:659/5IB08lGmTNKQeTA6W2Yh\" alt=\"Vajrasana (Thunderbolt Pose)\" title=\"Vajrasana (Thunderbolt Pose)\" width=\"600\" height=\"350\"><p><br><br></p><p><strong>3. Sasankasana (Rabbit Pose): </strong>Inhale and slowly elevate your body out of Vajrasana, bringing the crown of your head near to your knees and raising the lower back upwards. While still maintaining Shashankasana, stretch the arms completely.</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1344,height:673/6c4HL15CQ8CCxAgSBpjx\" alt=\"Sasankasana (Rabbit Pose)\" title=\"Sasankasana (Rabbit Pose)\" width=\"600\" height=\"350\"><p></p><p><br></p><p><strong>4. Savasana (Corpse Stance): </strong>Simply, place the body on the floor, feet apart, and arms away from the body, in total relaxation lie down on your back and exhale deeply. With your eyes closed, concentrate on the movement of your chest and belly while you breathe. Concentrate on loosening the limbs to relax the body.</p><p></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5310,height:3540/BRKKgFLbQSOQWcQ1jX29\" alt=\"Savasana (Corpse Stance)\" title=\"Savasana (Corpse Stance)\" width=\"600\" height=\"350\"><p></p><p></p>"},"modificationsAndPropsBody":{"text":"Don't worry if full Cobra Pose is too much for you. A minor adjustment can make your practice a lot more enjoyable. Here are a few pointers to make practicing simpler for beginners.\\n\n\\nMake use of a prop. \\nPlace a folded towel or bolster pillow below your pelvis and abdomen for added support. This will take off the extra pressure from your lower back.\\n\n\\n\\n\\n\n\\nPlace the forearms on the floor (a.k.a Sphinx Pose).\\n It relieves pressure around your palms and allows you to control your movement better. As a result, you'll be able to focus more on keeping your spine aligned. \\n\\n\n\\nAsk for support.\\n If you have strong black muscles but lose balance due to uncontrolled breathing, ask your yoga teacher to assist you by elevating you from behind your arms, providing the necessary stretch to the back. \\n","html":"<p>Don't worry if full Cobra Pose is too much for you. A minor adjustment can make your practice a lot more enjoyable. Here are a few pointers to make practicing simpler for beginners.</p><p><br></p><ul><li><div><p><strong>Make use of a prop. </strong>Place a folded towel or bolster pillow below your pelvis and abdomen for added support. This will take off the extra pressure from your lower back.</p></div></li></ul><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:487/23zW8bsbQMqrv6z7dzm9\" alt=\"Cobra Pose with Prop\" title=\"Cobra Pose with Prop\" width=\"600\" height=\"350\"><p></p><p><br></p><ul><li><div><p><strong>Place the forearms on the floor (a.k.a Sphinx Pose).</strong> It relieves pressure around your palms and allows you to control your movement better. As a result, you'll be able to focus more on keeping your spine aligned. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2000,height:1333/KtCGkC4RRyYTPsTjYspg\" alt=\"Sphinx Pose\" title=\"Sphinx Pose\" width=\"600\" height=\"350\"><p><br></p><ul><li><div><p><strong>Ask for support.</strong> If you have strong black muscles but lose balance due to uncontrolled breathing, ask your yoga teacher to assist you by elevating you from behind your arms, providing the necessary stretch to the back. </p></div></li></ul><p></p>"},"modificationsAndPropsTitle":"Bhujangasana Modifications and Props","variationsTitle":"Bhujangasana Variations to Consider","variationsBody":{"text":"Bhujangasana or Cobra pose is divided into three basic variations, and you can practice any of them depending on your body's needs and capabilities. \\n\n\\n1. Baby Cobra: \\nThe bent-arm variation of Cobra Pose is Baby Cobra. Before moving on to the complete posture, try to master Baby Cobra first. Stick to Baby Cobra and keep the lift of the upper body lower if you have lower back issues. Bring your hands further in front and raise your head to a neutral level.\\n\\n\\n\n\n\\n2. Cobra Pose with Elbows Bent:\\n This is a simpler variation of the traditional cobra pose. Get into the cobra stance, by completely straightening your arms, you can keep them slightly curled or bent. You'll feel your core muscles but not much upper body activation.\\n\\n\\n\n\n\\n3. Revolved Cobra Pose: \\nIt's a simple prone pose for beginners that gently rotates the spine. The chest is lifted, and the head is moved to look back in a twisting action. \\nDuring our daily activities, the thoracic spine is rarely extended, resulting in tightness and stiffness in the upper back, shoulders, and neck.\\n\n\\nThe thoracic spine is the least flexible of the spine and by practicing a revolving cobra, the range of motion around this area of the spine can be enhanced.\\n\\n","html":"<p>Bhujangasana or Cobra pose is divided into three basic variations, and you can practice any of them depending on your body's needs and capabilities. </p><p><br></p><p><strong>1. Baby Cobra: </strong>The bent-arm variation of Cobra Pose is Baby Cobra. Before moving on to the complete posture, try to master Baby Cobra first. Stick to Baby Cobra and keep the lift of the upper body lower if you have lower back issues. Bring your hands further in front and raise your head to a neutral level.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:411/UquLQQ1oQJqurzaIN7hL\" alt=\"Baby Cobra\" title=\"Baby Cobra\" width=\"600\" height=\"350\"><p><br><br></p><p><strong>2. Cobra Pose with Elbows Bent:</strong> This is a simpler variation of the traditional cobra pose. Get into the cobra stance, by completely straightening your arms, you can keep them slightly curled or bent. You'll feel your core muscles but not much upper body activation.</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1741,height:1103/sL9rb4kRGCCiFUNi54Bw\" alt=\"Cobra Pose with Elbows Bent\" title=\"Cobra Pose with Elbows Bent\" width=\"600\" height=\"350\"><p><br><br></p><p><strong>3. Revolved Cobra Pose: </strong>It's a simple prone pose for beginners that gently rotates the spine. The chest is lifted, and the head is moved to look back in a twisting action. </p><p>During our daily activities, the thoracic spine is rarely extended, resulting in tightness and stiffness in the upper back, shoulders, and neck.</p><p><br></p><p>The thoracic spine is the least flexible of the spine and by practicing a revolving cobra, the range of motion around this area of the spine can be enhanced.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2500,height:1667/6vt0JCJcQ7eaDij6crwE\" alt=\"Revolved Cobra Pose:\" title=\"Revolved Cobra Pose:\" width=\"600\" height=\"350\"><p></p>"},"levelUpTitle":"Level-Up Poses After Bhujangasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Bhujangasana ","similarBody":{"text":"Here is a list of some backbend yoga poses, which are similar to Bhujangasana practice. Take a look: \\n\n\\nBitilasana (Cow Pose)\\nDhanurasana (Bow Pose)\\nSalabhasana (Locust Pose)\\nUrdhva Dhanurasana (Wheel Pose)\\nUstrasana (Camel Pose)\\n","html":"<p>Here is a list of some backbend yoga poses, which are similar to Bhujangasana practice. Take a look: </p><p><br></p><ol><li><div><p><strong>Bitilasana (Cow Pose)</strong></p></div></li><li><div><p><strong>Dhanurasana (Bow Pose)</strong></p></div></li><li><div><p><strong>Salabhasana (Locust Pose)</strong></p></div></li><li><div><p><strong>Urdhva Dhanurasana (Wheel Pose)</strong></p></div></li><li><div><p><strong>Ustrasana (Camel Pose)</strong></p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Bhujangasana ","levelUpBody":{"text":"Once you have mastered the Cobra stance with all its variations, you’re ready to perform the following advanced backbend poses, like:\\n\n\\nLevel-Up Pose 1 - Salabhasana (Locust Pose)\\nLevel-Up Pose 2 - Dhanurasana (Bow Pose)\\nLevel-Up Pose 3 - Ustrasana (Camel Pose)\\nLevel-Up Pose 4 - Raja Bhujangasana (King Cobra Pose) \\n\n\n\\n\\n\\n \\n1. Locust Pose \\n\n\\n\\n\\n\\n2. Bow Pose\\n\\n\\n\\n\\n3. Camel Pose\\n\\n\\n\\n\\n4. King Cobra Pose","html":"<p>Once you have mastered the Cobra stance with all its variations, you’re ready to perform the following advanced backbend poses, like:</p><p><br></p><p><strong>Level-Up Pose 1 - Salabhasana (Locust Pose)</strong></p><p><strong>Level-Up Pose 2 - Dhanurasana (Bow Pose)</strong></p><p><strong>Level-Up Pose 3 - Ustrasana (Camel Pose)</strong></p><p><strong>Level-Up Pose 4 - Raja Bhujangasana (King Cobra Pose) </strong></p><p><br><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:735,height:400/cniYdHwdT3CmNQWnXvnc\" alt=\"Locust Pose \" title=\"Locust Pose \" width=\"600\" height=\"350\"><p> <strong>1. Locust Pose </strong></p><p><br></p><p></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5492,height:3661/tG4cYXNaTi2U1hnJPPB4\" alt=\"Bow Pose\" title=\"Bow Pose\" width=\"600\" height=\"350\"><p><strong>2. Bow Pose</strong></p><p><strong></strong></p><p></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/3SVe38JbQ92ltZaimMsK\" alt=\" Camel Pose\" title=\" Camel Pose\" width=\"600\" height=\"350\"><p><strong>3. Camel Pose</strong></p><p><strong></strong></p><p><strong></strong></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/mP11thlQSSd8FsgrF9KO\" alt=\"King Cobra Pose\" title=\"King Cobra Pose\" width=\"600\" height=\"350\"><p><strong>4. King Cobra Pose</strong></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":null,"breadcrumbName":"Bhujangasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":258,"UUID":"1b6eec71-c542-469b-8762-c93dcd832a3b","TagID":220,"Question":"What is a Cobra Pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The Cobra Pose is a chest-opening backbend that extends your entire upper body and can help if you have tension in your shoulders, lower back, upper back, or consistent pain around your arms. </span></p><p><span style=\"color: rgb(14, 16, 26);\">The upper torso (chest, shoulders, upper abdomen) and neck are pulled upwards in the final pose, resembling a serpent or snake (perhaps a Cobra). It falls within the category of \"laying down on the stomach\"; therefore, it's classified as a prone yoga pose.</span></p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2022-10-20 11:41:24","ModifiedDate":"2022-10-20 11:41:24","Tags":null},{"ID":259,"UUID":"fc48c4c6-6579-4a0d-94aa-1f60ccd57cc1","TagID":220,"Question":" How do you do the Snake Pose Yoga? ","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">To perform Snake Pose Yoga, start by straightening your arms, but make sure you don't rush to get there. Place your hands flat onto the mat directly beside your chest. </span></p><p><span style=\"color: rgb(14, 16, 26);\">With a slight bend in elbows, place them onto your sides. Inhale slowly to raise your chest off the floor. Roll your shoulders back, keep your ribs low on the floor, and simply hold for a few seconds.</span></p><p><span style=\"color: rgb(14, 16, 26);\">To avoid any antagonistic muscle straining, enter this pose slowly—be mindful about evenly distributing your upper body weight onto each of your arms—also, modifications like Baby Cobra or Cobra with the arms bent are helpful for beginners.</span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2022-10-20 11:41:53","ModifiedDate":"2022-10-20 11:41:53","Tags":null},{"ID":260,"UUID":"5b5a5df5-5922-46ab-9bbc-57f1b5006451","TagID":220,"Question":"What is Bhujangasana and its benefits?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Bhujangasana/Cobra Pose helps treat back pain by increasing spine mobility and strengthening spinal support muscles. It opens the front of the body and the chest.</span></p><p><span style=\"color: rgb(14, 16, 26);\">Bhujangasana is usually done as part of a series of yoga flows (like Sun Salutation). There isn't much research on it as a stand-alone exercise.</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\"><span class=\"ql-cursor\"></span>However, it has many vital health benefits for both—physical and mental wellbeing, like: </span></p><p><br></p><ul><li>Stretches, strengthens, and lengthens your upper body and core muscles.</li><li>Improves lower back's range of motion and sitting posture. </li><li>Bhujangasana is a chest opener. Thus, it helps to expand your Diaphragm for better breathing. </li><li>Enhanced breathwork during regular practice helps in reducing symptoms of mild depression and anxiety.</li></ul><p><br></p><p><br></p>","Position":3,"CreatedDate":"2022-10-20 11:42:17","ModifiedDate":"2022-10-20 11:42:46","Tags":null},{"ID":261,"UUID":"7eb133dd-1d39-403d-b4d7-a9dd17555473","TagID":220,"Question":"What are the benefits of Cobra Stretch? ","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">If taught with correct supervision and instructions, Cobra Stretch can be highly therapeutic and beneficial. People with the following physical ailments: like a weak digestive system, Inflammatory Bowel Disease (IBD), Diabetes (increased insulin function), Vata</span><em style=\"color: rgb(14, 16, 26);\"> Dosha</em><span style=\"color: rgb(14, 16, 26);\"> imbalance, anything affecting the abdominal organs, or women with PCOS, menstruation, and menopause issues—can observe a tangible difference in their physical health healing overtime with a regular practice of cobra stretch. </span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2022-10-20 11:43:10","ModifiedDate":"2022-10-20 11:43:10","Tags":null},{"ID":262,"UUID":"bfd8e2f4-4a40-4894-9627-1d510dd39778","TagID":220,"Question":"How long should you hold Cobra Yoga Pose?","Answer":"<p><strong style=\"color: rgb(14, 16, 26);\"> </strong><span style=\"color: rgb(14, 16, 26);\">As you perform this backbend, equally spread the length of the bend throughout your entire spine. Maintain the Cobra Yoga Pose position for up to 30 seconds. To release, exhale as you slowly lower your chest and forehead to the mat.</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2022-10-20 11:43:29","ModifiedDate":"2022-10-20 11:43:29","Tags":null},{"ID":263,"UUID":"e75acf89-ce01-45b5-888d-1f1d7cbda2f2","TagID":220,"Question":"What muscles does the Cobra Exercise work? ","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">All backbends tend to stretch the muscles in your front body while toning the posterior muscles. Similarly, a Cobra Exercise- stretches the muscles, including:</span></p><p><br></p><ul><li>Abdominals </li><li>Hip flexors </li><li>Cervical flexors </li><li>Pectoralis muscles </li><li>Biceps and Triceps </li><li>Gluteus maximus </li><li>Spinal extensors like erector spinae </li><li>Muscles of the upper and lower back</li></ul><p><br></p>","Position":6,"CreatedDate":"2022-10-20 11:43:50","ModifiedDate":"2022-10-20 11:43:50","Tags":null},{"ID":264,"UUID":"34f0694a-13c5-432f-9573-491357fc7c6b","TagID":220,"Question":"Is Baby Cobra Pose for beginners? ","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Yes, the Baby Cobra Pose modifies the practice for beginner yogis, who find it difficult to hold the cobra pose erect for longer durations. </span></p><p><span style=\"color: rgb(14, 16, 26);\">Deep and complex yoga poses can seem tempting, but it's safe to practice the Baby Cobra Pose for beginner yogis, as well as patients with physical ailments. This modification will help you find physical awareness and muscle stability over time. </span></p><p><br></p><p><br></p>","Position":7,"CreatedDate":"2022-10-20 11:44:18","ModifiedDate":"2022-10-20 11:44:18","Tags":null}],"yoga_details":{"ID":220,"UUID":"505a69ad-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Bhujangasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Bhujangasana","Description":"","Slug":"bhujangasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1666264528/tags/awgvwozejbdbcdphpamb.jpg","Tagline":"Work your shoulders, chest, & abdomen all at once with Bhujangasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bhujangasana or Cobra Pose.","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. ","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":219,"UUID":"505a696f-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Sirsasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"","Description":"","Slug":"sirsasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667374080/tags/a5rmrtc3vw8ytaqbm9w0.jpg","Tagline":"Sirsasana will nourish your brain and stimulate mindfulness","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Sirsasana or Headstand Pose","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 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Bhujangasana is a chest opener. Thus, it helps to expand your Diaphragm for better breathing. Enhanced breathwork during regular practice helps in reducing symptoms of mild depression and anxiety."}},{"@type":"Question","name":"What are the benefits of Cobra Stretch? ","acceptedAnswer":{"@type":"Answer","text":"If taught with correct supervision and instructions, Cobra Stretch can be highly therapeutic and beneficial. People with the following physical ailments: like a weak digestive system, Inflammatory Bowel Disease (IBD), Diabetes (increased insulin function), Vata Dosha imbalance, anything affecting the abdominal organs, or women with PCOS, menstruation, and menopause issues—can observe a tangible difference in their physical health healing overtime with a regular practice of cobra stretch. 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