The word "Bhujangasana" can be split into two words, Bhujang (cobra) + Asana (pose), which is nothing but a Cobra pose.
The body gets rejuvenated by this asana, as it attains a raised hood kind of a posture, which is why this asana is also known as the Cobra pose.
Before the onset of this pose, or, for that matter, any back-strengthening exercise, for a few minutes, just rest on your stomach by making your hand as a pillow, under your head, and your 1 cheek resting on your hand.
Your toes should be touching each other and heels should be facing the sky. Like this, you prevent the loss of energy from your body through your feet.
Stay calm, and inhale, keeping all your worries aside, along with feeling your abdomen with the rhythm of your breath.
How To Do This Asana?
- Just release your hands from beneath your head and get them under your shoulders, while palms down. Bend your elbows and get close to the body.
- Get your legs close, and, if possible, make your heels touch one another. You should keep your legs together throughout this pose, in order to protect your lower back.
- Keep and rest your forehead on the ground.
- While stretching your head forward and inhaling, roll your head upwards along with your neck and back. You basically have to imitate the snake or a cobra, as simple as that.
- Your upper back should be balancing your weight with a little support of your hands. Keep lifting and stretching your body. If you start feeling that your arms are tired before your back, it means that you are putting too much weight on your arms. Actually, it should be vice-versa. This pose is primarily to be performed with your back as base.
- Keep your head high and stretch your shoulders backwards, away from your ears. Your arms should be bent and elbows should be close to the body. Your legs should be together.
- Your perfect position should be, when your arms are bent at the elbows and your waist is lifted upwards.
- Stay in this position for about 2 minutes and hold.
- Repeat for at least 10 times.
Benefits Of The Cobra Pose:
- Opens your neck and shoulders
- Strengthens your back and shoulders
- Improves flexibility
- Enhances blood circulation
- Reduces stress and fatigue
While clubbing all these factors together, the final output is proving you with an instant energy and a fresh mind.
CAUTION: Pregnant ladies should just not follow doing this asana because of stress on the lower abdomen. For that matter, even people with any surgery or stomach operation or hernia should also avoid it.