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In Sanskrit bhujanga means snake and asana means pose; that’s why this yoga pose is referred to as the Cobra Pose. This pose mimics the posture of a cobra that has its hood raised. It is the eighth pose in the 12 poses of the Surya Namaskar or Sun Salutation yoga routine.
- Start by lying on your stomach and rest your forehead on the floor.
- Keep your feet together and your toes touching the ground. Place your hands at shoulder level and palms on floor
- As you inhale lift your head, chest and abdomen and make sure that you keep the navel on the floor.
- Hold this posture for 5 breaths
- As you exhale, slowly come down rest with your hands below your head.
- Stretches muscles in the shoulders, chest and abdominals and decreases stiffness of the lower back.
- Strengthens the arms and shoulders and increases flexibility.
- Improves menstrual irregularities, elevates mood and firms and tones the buttocks.
- Invigorates the heart and stimulates organs in the abdomen, like the kidneys.
- Relieves stress and fatigue and opens the chest and helps to clear the passages of the heart and lungs.
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.
- Improves digestion, strengthens the spine, soothes sciatica.
- Helps to ease symptoms of asthma
This exercise should be avoided if you suffer from the following problems:
- Back injuries
- Carpal tunnel syndrome
- Recent abdominal surgeries
Initial practice notes
As a beginner, you must not go all into the asana. If you do so, you will end up straining your back and neck. You must find a height that suits you, and ensure you don’t strain your back and neck. Once you do, take your hands off the floor for a moment so that you have a thorough extension.