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Difference between revisions of "Bhujangasana"
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[[File:Bhujangasana.png|thumb|right|''Bhujangasana'']] | [[File:Bhujangasana.png|thumb|right|''Bhujangasana'']] | ||
| − | ''' | + | 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. |
| − | == | + | ==Technique== |
| + | # 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.<ref name="Technique"/> | |
| − | == | + | ==Technique in pictures/animation== |
| − | + | ||
| + | ==Effects== | ||
| + | * 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<ref name="Effects"/> | ||
| + | |||
| + | ==Related Asanas== | ||
| + | * [[Urdhva Mukha Svanasana]] | ||
| + | * [[Setu Bandhasana]] | ||
| + | * [[Sarvangasana]] | ||
| + | |||
| + | ==Special requisites== | ||
| + | |||
| + | ==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.<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
| + | |||
| + | <references> | ||
| + | <ref name="Technique">[https://www.sepalika.com/type-2-diabetes/cobra-pose-benefits/ "Methodology"]</ref> | ||
| + | |||
| + | <ref name="Initial practice notes">[http://www.stylecraze.com/articles/bhujangasana-cobra-pose/#Beginner’sTip "Beginers tips"]</ref> | ||
| + | |||
| + | <ref name="Effects">[https://arogyayogaschool.com/blog/10-health-benefits-of-cobra-pose-bhujangasana/ "Benefits"]</ref> | ||
| + | |||
| + | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [http://www.gyanunlimited.com/health/top-10-best-health-benefits-of-bhujangasana-cobra-pose-yoga/11366/ Bhujangasana on gyanunlimited.com] | ||
| + | * [http://www.cnyhealingarts.com/2010/12/24/the-health-benefits-of-bhujangasana-cobra-pose/ Bhujangasana on cnyhealingarts.com] | ||
| + | * [https://easyayurveda.com/2018/01/16/bhujangasana-cobra-pose/ Bhujangasana on easyayurveda.com] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Revision as of 17:53, 19 June 2018
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.
Contents
Technique
- 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.[1]
Technique in pictures/animation
Effects
- 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[2]
Related Asanas
Special requisites
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.[3]
