10 Benefits of Bhujangasana and How to Do It?

If you are looking for a yogic solution to a flat stomach, reduced stress or relief from menstrual cramps, look no further! Bhujangasana is a backbend asana that will provide you with all these benefits and many more. Bhujangasana is a cobra stretch that resembles a cobra with its hood flared. If you have been doing Sun Salutation or Surya Namaskar, you might already be familiar with this asana. This article will provide detailed information on bhujangasana which you can perform easily if you follow the step-by-step instructions.

TABLE OF CONTENTS

1. What is Bhujangasana?

2. Benefits of Bhujangasana

3. Spiritual benefits of Bhujangasana

4. Bhujangasana Procedure/ How to Do Bhujangasana?

5. Precautions/Contraindications of Bhujangasana

6. Sphinx Pose (Salamba Bhujangasana): Easier version of Bhujangasana

7. Other Modifications/Variations of Bhujangasana

8. Frequently Asked Questions (FAQs)

What is Bhujangasana?

• Bhujangasana (Pronunciation: Bhu-jung-aahs-uh-nuh) is a popular backbend asana that stretches your spine and opens your heart while the legs are grounded.
• “Bhujangasana” is a Sanskrit word that is a composition of two root terms, “bhuj” meaning “snake” or “cobra” and “asana” meaning “posture”. Therefore, it is also known as a cobra stretch or snake pose. The posture one adopts during the practice mimics a cobra with its hood raised.
• The old 17th-century text “Gheranda Samhita” illustrates and classifies Bhujangasana as a Hatha Yoga.
• Bhujangasana prepares you for superior backbends like Urdhva Dhanurasana (Upward-Facing Bow Pose) or tiryaka bhujangasana (twisted cobra pose). If you have more flexiblility, you can even perform the Poorna Bhujangasana or full cobra pose.

Benefits of Bhujangasana

The advantages of bhujangasana are many. So, let’s explore 10 such benefits of bhujangasana:

Bhujangasana Tones the Abdomen and Improves Digestion

Who doesn’t love a washboard belly? Bhujangasana is the perfect yogasana that can give you aflat stomach. This posture works on your belly muscles and the digestive system which may cureconstipation and digestion problems. During the practice, the stomach is compressed, stimulatingthe digestive organs to function better. This practice boosts metabolism which burns caloriesthereby reducing extra fat. Bhujangasana also tones the buttocks.

Bhujangasana Improves Blood Circulation

Performing bhujangasana improves the proper circulation of the blood in your body. This posturcan help the cells receive sufficient oxygen and nutrients that can keep your brain sharp, healwounds faster, give a better complexion and maintain hormonal balance.

Bhujangasana Beats Stress

Studies conducted by the National Institutes of Health have proved that practising yoga asana canalleviate stress and improve mental health. Bhujangasana is one yogasana that can help manage stressthat is a major source of concern among today’s youths. This pose activates the adrenal glands responsiblefor regulating our stress response. Thus, bhujangasana helps in keeping a calm mind and improved mood.

Bhujangasana Benefits the Spine, the Arms and the Shoulders

Practising bhujangasana can improve the spine's flexibility and enhance its strength, alleviating back pain.The asana is designed in such a way that it is meant to stretch your upper and lower back. The pose alsoenhances the strength of the shoulders and the arms including the biceps and triceps. Before performingbhujangasana, it is better to take the counsel of a medical expert if you have chronic spine problems.

Bhujangasana Improves Posture

Bhujangasana improves posture with its open chest and lifted gaze. This can help avoid slouching on adesk due to prolonged computer work. It also helps prevent kyphosis which is an abnormal curvature ofthe spine. Bhujangasana strengthens the core which includes the pelvis, hips, stomach and lower back.Strengthening the core leads to a well-supported posture.

Bhujangasana Reduces the Pain Associated with Sciatica

Bhujangasana eases the muscle tension in the legs caused by sciatica. Lengthen the spine while performinthis asana and this can cure sciatica pain. However, putting pressure on the lower back can aggravate the pain.So bring your chest forward and tuck your tailbone to create space in the lower back.

Bhujangasana Eases Respiratory Problems

Asthmatic patients may find relief by practising bhujangasana as this asana can enhance your lung capacity.

This pose opens up the chest area and expands the ribs thereby eliminating chest congestion. However, do

not perform bhujangasana during an asthma attack.

Bhujangasana Relieves Menstrual Cramps

Performing bhujangasana aids in blood circulation to the ovaries and uterus, thereby removing menstrual

irregularities and menstrual cramps. Thus, it helps in maintaining a healthy reproductive system in females.

Bhujangasana equally benefits the male reproductive system.

Spiritual Benefits of Bhujangasana

Bhujangasana Activates Chakras

Performing bhujangasana activates the 4 chakras in our body: Vishuddhi (Throat chakra), Anahata (Heart chakra),

Manipura (Solar Plexus chakra) and Svadhisthana (Sacral chakra). Activating these 4 chakras has numerous

spiritual benefits.

Bhujangasana Awakens the Kundalini

Regular practice of Bhujangasana helps in awakening the kundalini energy that lies dormant at the base

of the spine. Performing this asana generates heat in the body that keeps diseases away.

Bhujangasana Procedure/ How to Do Bhujangasana?

Please follow these steps to perform the Bhujangasana or Cobra stretch:

1. Lie down on your stomach, with your hands resting beside your torso and palms up. Maintain a hip distance between your legs. Your toenails and forehead should touch the ground. This is the prone position.

2. Lift your forehead, place your chin on the ground and look straight ahead. Bring your hands beside your shoulders with your thumbs under the armpits and fingers spread wide.

3. Roll your inner thighs toward the ceiling.

4. Take a deep breath and lift your chin, chest and navel with the support of your hands. Ensure your lumbar portion of the spine is free of discomfort or pain. Do not lock your elbows and maintain a bend that feels comfortable. Tilt your head and look upwards.

5. Maintain firm legs, keep your shoulders away from your ears and stay in this posture as long as it is comfortable while easily breathing in and out.

6. To release, exhale and lower your shoulders, navel, chest and chin to the ground. Rest your forehead on the floor and bring your hands to the side of your torso with palms facing above. Join your feet and relax.

7. Repeat the above steps 4-5 times to derive the maximum benefit.

Precautions/ Contradictions of Bhujangasana

• Ensure that bending the lower portion of the spine feels painless and comfortable. For that, maintain a bend in your elbows, relax your shoulders and keep your feet hip distance apart. You can also take your arms forward for better spine arching.
• Ensure your body weight is supported by your arms and thighs instead of your torso. Increase the gap between your legs if you face any discomfort. Not following the instructions properly can lead to an injury in the spine.
• Do not immediately release the pose. Instead, bring down your navel, chest and chin slowly and gradually.
• People with hernia, ulcer, abdominal surgeries or any chronic spine problems should not perform this asana. In case of medical conditions, consult your doctor before performing bhujangasana.
• If you have fractured ribs or wrists, do not perform this asana.
• If you are a beginner, listen to your body and perform this asana accordingly.
• Perform this asana with care if you are aged as brittle bones can lead to pain in the body.
• Pregnant women should avoid doing this asana as it creates pressure in the lower abdomen and can be harmful to the foetal organs.

Sphinx Pose (Salamba Bhujangasana): Easier version of Bhujangasana

The Sphinx Pose or Salamba Bhujangasana (Supported Cobra Stretch) is a comparatively easier version of Bhujangasana. This pose resembles the Egyptian Sphinx, hence its name. This improves the flexibility of the spine which can eventually help in performing Bhujangasana. To perform the Sphinx pose, come into the prone position, rest your elbows and forearms beside your torso and lift your chest. To exit, release the pose.

Other Modifications/Variations of Bhujangasana

• You can come into the Ardha Bhujangasana or
• half cobra pose by lifting your chest slightly supported
• by your elbows.
• Place a folded blanket under your hips to provide
• support while performing bhujangasana.
• Use blocks under your hands to perform the
• pose with ease.
• Sit in a chair and bring your chest forward, lift your
• chin and look slightly upwards.

Note:

Yoga asana is not an alternative to medicine. So, it is better to seek professional help for any medical conditions. These professionals will be better able to identify your problems and offer guidance that will be beneficial for you. It is also advised to practice yoga under a trained yoga expert for accurate performance and to prevent any injury.

Wrap up!

Incorporating yoga asana into our daily lives is important for holistic well-being. With consistent

and proper procedural practice, you can reap all the benefits of bhujangasana. Follow the instructions

carefully from this article or a yoga expert and you can perform bhujangasana with absolute ease.

Keep the contraindications in mind and you can escape discomfort and pain. Above all, warm up

your body before performing bhujangasana by walking briskly and moving your muscles. This will

help your body prepare for the practice and avoid any kind of injury.

Frequently Asked Questions (FAQs)

What is Bhujangasana and their benefits?

Bhujangasana is a popular yoga asana that stretches your back as you lift your spine upward while keeping your legs grounded. The benefits include a flat stomach, proper blood circulation, better respiratory health, improved flexibility and posture, stress reduction etc.

What are the steps of Bhujangasana?

Place your elbows and forearms beside your torso from the prone position and slowly lift your chin, chest and navel. Your lower portion should be grounded. Maintain a bend in your elbows. Breathe easily and hold as long as it is comfortable. Release back into the mat.

Does Bhujangasana reduce belly fat?

Bhujangasana stretches the stomach and the abdominal organs are compressed. This not only gives you a flat stomach but also relief from constipation.

Which type of asana is Bhujangasana?

Bhujangasana is a backbend asana that stretches your back and has a lot of physical, mental and spiritual benefits.

Who can perform Bhujangasana?

Bhujangasana can be performed by anyone who has no spine-related problems, hernia, ulcers, abdominal injuries, Carpal Tunnel Syndrome, or fractured wrists. Pregnant women and old people with brittle bones should avoid this asana.

What is the other name of Bhujangasana?

The other name of the Sanskrit word Bhujangasana is cobra stretch or snake pose where “bhuj” stands for “snake” and “asana” stands for “posture”.