What is called Bhujangasana?
We also call Bhujangasana as Sarpasana. In Bhujangasana, we form our body like a snake raising its hood, which is why we call it Bhujangasana or Sarpasana. There are 12 asanas in Surya Namaskar. Bhujangasana comes at number 7. Bhujangasana, also known as cobra pose in English, derives its name from the snake pose.
Bhujang derives from the Sanskrit word Bhujanga, which means snake, and asana, which means yoga pose. When we practice Bhujangasana, our body forms the shape of a snake raising its hood, which gives this pose its name. Bhujangasana plays a vital role in Ashtanga Yoga and is a significant asana in Padmasana, also known as Sarpasana. In English, the cobra pose is known as Bhujangasana.
Know some important things before doing Bhujangasana
We should do Bhujangasana on an empty stomach. The best time to do Bhujangasana is in the morning. But if for some reason we are not able to do it in the morning, then we should do this asana in the evening but try to do it in the morning only. Bhujangasana should be done at least 5-6 hours before having food. This gives us enough time to digest the food that has gone into our stomachs.
The right way to do Bhujangasana
How to do Bhujangasana correctly is given in detail below. Read it carefully.
- First of all, spread your mat on a flat ground lie down on your stomach, and keep both your legs straight and long. Place your palms on the ground below your shoulders and then keep your forehead touching the ground. And keep your elbows facing the sky.
- Then slowly raise your head and shoulders above the ground. While raising your head upwards, you have to inhale. While doing this, keep the inner part of the hands stuck to the body. And try not to put too much pressure on the hands.
- Then slowly straighten the hands from the elbows, stretch the whole back backward, and keep in mind that the navel should be touching the ground and keep breathing normally in this position. Stay in this position for 30 seconds and increase the time interval with practice.
- After pausing for some time, slowly come down and while coming down, exhale your normal breath slowly.
Benefits of doing Bhujangasana
- By practicing Bhujangasana daily, it makes our spine flexible.
- Bhujangasana helps in increasing our height.
- This asana strengthens the lower part of our waist.
- It is very beneficial in reproductive and menstrual problems in women.
- This yoga is very beneficial for patients with asthma.
- It helps in reducing weight. And helps in improving metabolism.
- This asana also helps in improving our digestive system and sexual problems.
- It helps in reducing stress.
Things to keep in mind while doing Bhujangasana
- If you have pain in your stomach or back or any disease then do not do this asana otherwise it can cause harm.
- Patients suffering from hernia should not do this asana.
- Pregnant women should not do this asana as it can cause harm and is also harmful to their children.
- People with high blood pressure should not do this asana as it increases blood pressure.
Conclusion
Bhujangasana or Cobra Pose is a complete asana that helps in healing the body and spirituality of an individual. It has many benefits for the back, glutes, body fat, and blood circulation. While doing this pose, one should keep in mind that there should not be too much weight on any part of the body. Practicing this pose daily protects us from many diseases.
Triyak Bhujangasana
Triyak Bhujangasana, also known as Twisted Cobra pose in English, is the next step of Bhujangasana. We should practice Triyak Bhujangasana after practicing Bhujangasana.
Method of Tiryak Bhujangasana (Twisted Cobra pose)
- There is a slight difference in the practice of Bhujangasana and Oblique Bhujangasana. To perform Oblique Bhujangasana, there should be a distance of about one and a half feet between both feet and one should stand on the toes.
- In Oblique Bhujangasana, instead of turning the head and neck backward, look forward and raise the shoulders, chest, and navel upwards while inhaling.
- Hold your breath for a while 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.
- In this position, without stopping, straighten the neck turn the head to the right, and try to see the left heel. Without stopping, straighten the neck look forward, and return to the starting position while exhaling.
Benefits of Triyak Bhujangasana
- Practicing Triyak Bhujangasana gives all the benefits of Bhujangasana. Apart from this, appetite increases and constipation is cured.
- It strengthens all the organs of our stomach and improves the functioning of the stomach as well as the metabolism system.
- It helps in regulating the functioning of the thyroid gland located in our neck.
- This asana relieves back pain and waist pain. It especially reduces the stress on the lower back.
- It increases the strength of the back muscles and removes stiffness of the spine.
Things to remember
Triyak Bhujangasana should be performed only after the complete practice of Bhujangasana. Patients with peptic ulcer, hernia, and hyperthyroidism should perform this asana only under the supervision of a yoga expert.
