Bhujangasana
The Cobra Pose

Return to Hatha Yoga

Instructions.

• Lie on the stomach with the legs straight and the feet extended.
• Place the palms flat on the floor under the shoulders.
• Rest the forehead on the ground and relax the body.
• Slowly raise the head and the shoulders off the ground, bending the head as far back as it will go.
• Try to raise the shoulders without using the arms, only utilizing the back muscles.
• Now bring the arms into action and slowly bend the back as much as possible without strain until the arms are straight.
• Keep the navel as near the ground as possible.
• Hold as long as is comfortable.
• Practice up to 5 times per yoga session.

Breath.

• Inhale while raising the body from the ground.
• Breathe normally in the final pose.
• If the final pose is held for a short time, retain the breath inside.

Limitations.

• People with peptic ulcers, hernia, intestinal tuberculosis, or hyperthyroidism should not practice this asana at all.

Benefits.

• Helps remove female sexual disorders such as leucorrhoea, dysmenorrhea, and amenorrhea. It tones the ovaries and uterus, stimulates the appetite and eliminates constipation.
• It is beneficial for all abdominal organs, especially the liver and kidneys.
• It relocates slipped discs, removes backache and keeps the spine supple and healthy.

• Bhujangasana for Beginners
  The Sphinx or Easy Cobra

  

  Instructions.

  • Rest the lower arms flat on the floor so that the palms of the hands are downward, beside the head.
  • The procedure is exactly the same as basic bhujangasana except the back is raised by bending the elbows.
  • The upper arms are vertical in the final position.
  • This simple form of bhujangasana is for beginners.