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How To Do Bhujangasana | Yoga Cobra Pose Benefits

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yoga cobra pose benefits

The yoga Cobra pose benefits are numerous. Cobra pose or Bhujangasana is the eighth pose of the Sun Salutation (Surya Namaskar). This light backbend posture has strong energizing properties.

Cobra pose promotes flexibility. Beginners can perform this poses without too much hassle. You should definitely learn this basic and fundamental pose when starting out with yoga.

This posture sets the foundation for more difficult backbends. It is highly recommended to practice it often and master it. Move on to more challenging asanas when you feel ready.

As always, go slowly at first and listen to your body closely. It is important when practicing yoga to go at your own rhythm. Make sure to do it correctly to reap all its benefits.

Bhujangasana is very invigorating. It is also known for relieving stress and anxiety. Overall, it is a great pose to incorporate in a morning routine.

This pose influences your physical and mental health positively when practiced often. Here are some of the many benefits of Cobra Pose.

Bhujangasana or Cobra Pose Benefits.

There are many Cobra pose benefits for health and well-being. Bhujangasana is best known for its ability to stretch the spine. It also increases flexibility of the chest.

Moreover, the Cobra pose strengthens the lower back and shoulders. Plus, this pose stimulates the abdominal organs, improving digestion.

Beginners can practice this posture quite easily. It builds firm buttocks and abdominals. Furthermore, it prepares the body and the mind for more difficult asanas.

Cobra pose also reduces stress and fatigue. It is an effective way to ease back pain. Plus, this posture opens the lungs and facilitates respiration.

Here are some of the major Cobra pose benefits:

  • Improves blood circulation and heart health.
  • Stretches the chest and abdominals.
  • Strengthens the spine and shoulders.
  • Decreases lower back stiffness.
  • Increases back and torso flexibility.
  • Tones the buttocks and abs.
  • Stimulates organs in the abdomen.
  • Improves digestion and purification.
  • Stimulates the nervous system.
  • Relieves anxiety and stress.
  • Increases energy and reduces fatigue.

yoga cobra pose benefits beach

Precautions when doing Bhujangasana or Cobra Pose.

Cobra pose is best practiced in the morning on an empty stomach. The digestion needs to be completely finished before beginning with this exercise.

You should avoid this posture if you have carpal tunnel syndrome. With a recent back or wrist injury, it is highly recommended to ignore this pose as well.

If you are pregnant, you should avoid practicing this posture on the floor. A standing variation exists with palms against a wall.

This exercise should also be avoided if you had recent abdominal surgery.

Please note that listening to your body is key. Always practice within range of your abilities. Do not push yourself too hard in the beginning.

To avoid straining your back and neck, find a height that suits you. Cobra pose requires practice to complete. Let your strength and flexibility increase, then do it fully.

yoga cobra pose benefits practice

How To Do the Yoga Cobra Pose or Bhujangasana.

Keep the following in mind to reap the many Cobra pose benefits.

To lift your chest higher, strongly engage your tights and press them to the floor.

Do not force yourself into the pose for a deeper backbend. You should lift your torso only using lower back strength.

The lift should come as a natural extension of your spine. There should be no weight on your hands. You should be able to lift them off the floor.

Even distribution of the curve is key. Breathe smoothly.

  1. Lie on your stomach.
  2. Join your legs together.
  3. Place the hands under the shoulders.
  4. Draw your shoulder blades back.
  5. Engage the core, thighs, and back muscles.
  6. Lift the chest off the floor without using your arms.
  7. Keep your arms near the body.
  8. Press your hips, thighs, and feet to the floor.
  9. Hold the pose as long as you can.
  10. Remember to breath deeply.

In the below video, you will see very helpul instructions on how Cobra pose is practiced. It is beginner friendly with an emphasis on major points to do the pose correctly.

Summing Up:

Using the Cobra pose benefits is a great way to get plenty of energy and relax. This pose is suitable for beginners and prepares for deeper back bends.

Remember to have patience to learn the yoga basics. It will definitely help you in future and make you progress faster.

Check out the full sequence of Sun Salutation. It is a great morning routine to practice everyday at home. Leave any comment or question you may have below.

About the Author: Alex Assoune

Alex Assoune Alex is an engineer, designer and entrepreneur from France. He has a passion for learning, healthy living and helping others. He is an advocate of personal growth and loves to teach about what he learned, to help everyone improve and reach their goals.


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