Bhujangasana pose: how to perform it and total benefits

Postures that involve bending the back must be approached with care. The spine is involved, and a bad movement can generate the aches and pains that we precisely seek to avoid. A good option to start exploring this type of posture is the well-known Cobra Pose or Bhujangasana pose in its original name.

The posture gets its name from being assimilated to the posture that cobras adopt when feeling threatened or irritated. This type of snake is characterized by having the ability to raise its head and deploy a kind of “hood” by way of intimidation.

In this article, we will tell you how to perform this Bhujangasana posture, with all the tips and advice that will help you obtain all its benefits and strengthen your back for more complex asanas.

What is Bhujangasana pose?

Like many other poses, Bhujangasana can seem straightforward. However, several factors must be considered if we seek to carry it out in a way that really brings us all its benefits.

As we mentioned when talking about yoga poses, a very common mistake is trying to tackle an asana by force, seeking at all costs to “go further.” In the seated clamp, this is a forward bend. Bhujangasana presents the opposite flexion of the spine, backward, but the same challenge: be patient. You don’t want to get to the final form overnight. Don’t seek to go further than your body allows. Focus on taking care of the key points of the posture and also on aligning the body correctly, and the rest will come in time.

With the regular and constant practice of the cobra pose, you will achieve more flexibility and strength in your back, which is vital for the performance of many asanas and for taking care of your posture in everyday life.

Also, Bhujangasana promotes the opening of the chest. On a physical level, it helps to alleviate respiratory problems since it generates openings in the lungs and, therefore fuller breathing. When it comes to the mind, taking a moment a day to perform the cobra pose will help relieve symptoms of stress, fatigue, anxiety, and even depression.

Bhujangasana Step by Step

1. Lie face down on your mat.
2. Stretch your legs. The toes point backward and the adductor muscles seek to rotate inwards, without the heels pointing upwards.
3. Place your hands under the shoulders, with your fingers wide open. Plant your palms well. Glue the elbows to the torso.
4. With an inhale, begin to extend your arms to lift your chest off the floor.
5. Lower your shoulders and seek to firm your shoulder blades on your upper back. Look for an opening in the chest, rising from the sternum, but do not push out from the ribs so as not to put stress on the lower back.
6. In the final form of this asana, you can look up, but only if this does not cause any compression in the cervical area. If not, keep your gaze straight ahead.
7. Hold the pose for 5-10 breaths.
8. To come out of the pose, gently bend your arms with an exhale. It is a good idea to perform Balasana next.

Bhujangasana benefits

• Strengthens the spine.
• It favors the elongation and opening of the chest, abdomen, and shoulders.
• Helps relieve symptoms of stress and fatigue.
• Stimulates the organs of the digestive system.
• Relieves problems associated with sciatica and asthma

Tips for beginners

In the beginning, it is important not to force the pose in an effort to reach its final form. Just climb as high as possible without creating tension. A good tip to ensure good form in bhujangasana is to perform it in stages: first, inhale, raise your chest and seek the opening of the chest and relaxation of the shoulders, but without helping with the hands. Repeat one more time, still without putting force on your hands, and try to look up. Just on a third inhalation, help yourself with your hands and gradually begin to extend your arms.

Last words,

Be aware of your shoulders while posing bhujangasana. That the space between them and their ears is not compressed. The elbows should point back. Make sure they do not tend to the sides, as this is a very common mistake. Always keep your hips connected to the floor.

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