Bhujangasana or Cobra Pose is a yoga asana. In this, the chest is raised by lying on the stomach, due to which the shape of the body becomes like a snake with raised hood, that is why it is called Bhujangasana or Sarpasana (Sanskrit: Bhujangasana). In Bhujangasana, ‘Bhujang’ means snake and ‘asana’ means yoga posture. Bhujangasana is the 7th asana out of the 12 asanas of Surya Namaskar. Talking about the benefits of Bhujangasana, it has many benefits.
Health experts advise everyone to do yoga regularly to maintain the fitness of the body. Regular practice of yoga not only keeps the body active but also increases flexibility. It is also considered helpful in reducing the risk of many diseases. According to yoga experts, to get the benefits of Bhujangasana, regular practice of this yoga is very important for your health.
Regular practice of Bhujangasana, also known as Cobra Pose, is considered very important from the health point of view. For people suffering from back pain, regular practice of this yoga can be helpful in reducing the problems. Among the benefits of Bhujangasana, it is also beneficial in improving blood circulation in the body, promoting mental health and reducing the risk of many other problems. In this asana, the shape of the body is like a snake with raised hood, hence it is called Bhujangasana or Sarpasana (Sanskrit: Bhujangasana). Bhujang is called Cobra in English and since it looks like a snake with raised hood, it is named Bhujangasana. Reap the transformational benefits of Bhujangasana as this posture enhances strength, improves flexibility, and promotes overall well-being of the body
Method to get benefits of Bhujangasana
1. Spread a blanket or mat on a flat and clean place and lie down on your stomach and keep both your legs straight and together.
2. Join the toes of both the feet and keep the soles of the feet towards the sky. Bend both the hands from the elbows and keep the palms on the ground near the chest.
3. Now take a deep breath and lift the head first and then the neck upwards, and slowly try to lift the head as far back as possible. The eyes should be facing upwards.
4. Keep both the hands parallel to the shoulders so that the weight of the body falls on the arms.
5. Now lift the front part of the body with the help of the arms. Slowly try to lift the chest first and then the stomach. Only the part from the head to the navel should rise up and the part from the navel to the toes should remain on the ground.
6. Stretch the body and take a deep breath.
7. Bhujangasana will be complete only when the part of your body above the waist {head, neck, chest and stomach} is raised like a snake’s hood and the head is as far back as possible.
8. You will start feeling more stretch or pressure on the hip and waist joints on the lower back. In such a situation, hold your breath for a few seconds while looking upwards.
9. Do not breathe in all at once, but keep breathing slowly while doing the asana. Using the strength of the back muscles, lift your shoulders up as well, put a little pressure on the palms and lift the weight up to the chest and navel.
10. In every position, the navel should rise 30 centimetres above the ground. Not more than this, otherwise the waist will also rise up.
11. In this position, generally the elbows will not be straight. It should not be done forcefully, otherwise the shoulders will rise upwards. Rather, in the last stage, the shoulders should be pulled back and looked towards the sky.
12. In this position, hold the breath and there will be a stretch on the lower part of the waist, which you will be able to feel. In this position, you will be able to stay for a few moments i.e. 3-4 seconds only.
13. After this, exhale slowly and first the navel will touch the ground, then the chest, then the shoulders and finally the forehead will touch the ground. Stay in this position for a while and do the same exercise again.Now you will feel the benefits of Bhujangasana
14. Normalize your breathing and do Sarpasana 3 times in the beginning and later you can repeat it five times according to your capacity. You can also take a little rest after each sequence. Only then will you be able to feel the benefits of Bhujangasana.
Benefits of Bhujangasana
1. Sarpasana makes the thick waist slim, shapely and attractive. And reduces obesity.
2. Doing this asana daily widens the chest and increases the length. Therefore, it is also beneficial for teenagers and those who want to increase their height.
3. Doing Sarpasana not only removes body fatigue, but it also makes the body beautiful and radiant.
4. This asana not only provides relief from many serious diseases related to the stomach, but also removes problems like constipation, indigestion and gas and increases appetite.
5. It removes constipation. It also gives relief in piles. The stool trapped in the intestines comes out automatically.
6. This asana is very beneficial for our muscles. It makes the waist and spine slim and flexible.
7. Due to stretching of the muscles of the spine, waist and back, blood circulation in the brain and body also starts happening properly.
8. It increases blood circulation, which increases strength and energy in the body.
9. This asana strengthens the spine and brings flexibility in the back.
10. This asana is also very good for cleaning the lungs. People who have sore throat, asthma, chronic cough or any other lung related disease should definitely do this asana.
11. It gives strength to the arms. It has a good effect on the Ida and Pingala nerves located in the back. In particular, the nerves coming out of the brain are strengthened.
12. This asana increases the activity of the gall bladder and strengthens the soft muscles of the digestive system. .
13. This asana is very beneficial for irregular menstruation and menstrual pain in women. And strengthens the uterus of women. This asana enhances the beauty of women.
14. It also helps in reducing belly fat and prevents the lower abdominal muscles from loosening due to increasing age.
15. Bhujangasana is a panacea for curing back pain. It is also helpful in curing slip disc.
16. It removes stiffness from the spine and helps in maintaining better coordination between the brain and the body, so that the waves coming from the brain reach every part of the body without any obstruction.
17. Sarpasana reduces migraine pain
Precautions for Bhujangasana
1. While doing this asana, do not suddenly bend backwards too much. This can strain the muscles of your chest or back and also put pressure on the muscles of the arms and shoulders, which increases the chances of pain.
2. Do not do this asana if you have any stomach disease or severe back pain.
3. Pregnant women should not do this asana.
4. People suffering from diseases like hernia and hyperthyroidism should do this asana only under the supervision of a yoga expert, otherwise do not do this asana.
5. Apart from this, patients of stomach ulcers, testicular enlargement, spinal problems and colitis should also not do this asana.
6. Sarpasana is a bit difficult asana, so do not hurry while doing it. Only then will you be able to feel the benefits of Bhujangasana.
Triyak Bhujangasana
Do Triyak Bhujangasana only after practicing Bhujangasana completely.
Method of Triyak Bhujangasana
1. There is a slight difference between Bhujangasana and Triyak Bhujangasana. In Bhujangasana, both the feet are together and the soles are towards the sky, whereas in Triyak Bhujangasana, there is a distance of one and a half feet between both the feet and the feet are kept standing on the toes.
2. The head and neck are not bent backwards, but the shoulders, chest and navel are raised upwards while looking forward while breathing.
3. Hold the breath for a few moments and turn the head to the left and try to see the heel of the right foot. In this position you will feel an oblique stretch from the left shoulder to the right waist.
4. Then without stopping, straighten the neck and turn the head to the right and try to look at the left heel. Without stopping, straighten the neck, look forward and come back to the starting position while exhaling.
5. Rest for a few moments in Bal Shayna Asana and normalize your breathing. You can repeat Triyak Bhujangasana three to five times.
Benefits of Triyak Bhujangasana
1. By doing Triyak Bhujangasana, you get all the benefits of Bhujangasana. Apart from this, it helps in increasing appetite and removing constipation.
2. It maintains the functionality of all organs like stomach, liver, kidney etc. It is also helpful in regulating the functionality of the thyroid gland located in the neck.
3. This asana relieves back pain. It especially reduces the stress of the lower back. It increases the strength of the back muscles and removes stiffness of the spine.
Points to note
1. Do Triyak Bhujangasana only after practicing Bhujangasana completely.
2. Patients of peptic ulcer, hernia and hyperthyroidism should do this asana under the supervision of a yoga expert, otherwise do not do this asana.
DISCLAIMER
The information provided in this blog is not a substitute for medical advice, diagnosis or treatment for any health problem. This blog does not guarantee that the information/treatments provided will cure any disease or serve as a substitute for professional healthcare advice. We do not recommend using the information/treatments provided in this blog as a second opinion or specific treatment. If a person has any concerns about his/her health, he/she should immediately contact his/her professional physician or seek other professional medical treatment. Please do not ignore it professional medical advice or delay in seeking it based on the content of this blog.
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