The Cobra Posture- Bhujangasana

Bhujanga means snake or cobra. In this āsana, the body is raised like the hood of a snake.

Sthiti: Prone posture or Makarāsana

Technique

• Lie down on your stomach, rest your head on your hands and relax the body.
• Now join your legs and stretch your arms.
• Keep the forehead on the ground.
• Now place your hands just beside the body; keep palms and elbows on the ground.
• As you inhale slowly, lift the chin and chest up to the navel region.
• Stay there comfortably.
• This is called Sarala Bhujangāsana.
• Now come back and place your forehead on the ground.
• Keep your palms beside the chest where your elbows were and raise the elbows.
• Inhale; slowly lift the chin and chest up to the navel region.
• This is Bhujangāsana.
• Exhale, rest your forehead on the ground and place your palms under your head. Spread your legs and relax.

Note

·        Keep the legs firm so that no load or strain is felt on the lumbar spine.

Benefits

• This āsana is best for stress management.
• It reduces abdominal fat and alleviates constipation.
• It also helps to remove backache and bronchial problems.

A Word of Caution

• Those who have undergone abdominal surgery should avoid this āsana for 2–3 months.
• Those who suffer from hernia or ulcers should not practice this āsana.

(AYUSH, Govt. Of India)