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Difference between revisions of "Bhujangasana"
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− | [[File: | + | [[File:Ayurwiki-BhujaṅGāSana 1.gif|400px|right|Yoga in a Gif - BhujaṅGāSana 1]] |
+ | [[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"/> |
− | + | ==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== | |
+ | This exercise should be avoided if you suffer from the following problems: | ||
+ | |||
+ | * Hernia | ||
+ | * Back injuries | ||
+ | * Carpal tunnel syndrome | ||
+ | * Headaches | ||
+ | * Pregnancy | ||
+ | * 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.<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://www.rishiyogpeeth.com/ "Effects"]</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]] | ||
+ | [[Category:Curative Asanas for - Arthritis of the dorsal region]] | ||
+ | [[Category:Curative Asanas for - Asthma]] | ||
+ | [[Category:Curative Asanas for - Bronchitis]] | ||
+ | [[Category:Curative Asanas for - Chest]] | ||
+ | [[Category:Curative Asanas for - Coccyx]] | ||
+ | [[Category:Curative Asanas for - Diabetes]] | ||
+ | [[Category:Curative Asanas for - Displacement of the spinal discs]] | ||
+ | [[Category:Curative Asanas for - Hunchback]] | ||
+ | [[Category:Curative Asanas for - Kidneys]] | ||
+ | [[Category:Curative Asanas for - Legs]] | ||
+ | [[Category:Curative Asanas for - Lumbago]] | ||
+ | [[Category:Curative Asanas for - Sciatica]] | ||
+ | [[Category:Curative Asanas for - Dyspepsia]] | ||
+ | [[Category:Curative Asanas for - Gall bladder and liver exercises]] | ||
+ | [[Category:Curative Asanas for - Heartburn]] | ||
+ | [[Category:Curative Asanas for - Liver]] | ||
+ | [[Category:Curative Asanas for - Spleen]] | ||
+ | [[Category:Curative Asanas for - Pancreas]] | ||
+ | [[Category:Curative Asanas for - Intestines]] | ||
+ | [[Category:Curative Asanas for - Obesity]] | ||
+ | [[Category:Curative Asanas for - Rheumatic pains]] |
Latest revision as of 08:29, 28 February 2019
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]
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
This exercise should be avoided if you suffer from the following problems:
- Hernia
- Back injuries
- Carpal tunnel syndrome
- Headaches
- Pregnancy
- 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.[3]
References
External Links
- Yoga
- Curative Asanas for - Arthritis of the dorsal region
- Curative Asanas for - Asthma
- Curative Asanas for - Bronchitis
- Curative Asanas for - Chest
- Curative Asanas for - Coccyx
- Curative Asanas for - Diabetes
- Curative Asanas for - Displacement of the spinal discs
- Curative Asanas for - Hunchback
- Curative Asanas for - Kidneys
- Curative Asanas for - Legs
- Curative Asanas for - Lumbago
- Curative Asanas for - Sciatica
- Curative Asanas for - Dyspepsia
- Curative Asanas for - Gall bladder and liver exercises
- Curative Asanas for - Heartburn
- Curative Asanas for - Liver
- Curative Asanas for - Spleen
- Curative Asanas for - Pancreas
- Curative Asanas for - Intestines
- Curative Asanas for - Obesity
- Curative Asanas for - Rheumatic pains