Bhujangasana Cobra pose

Yogatma Srihari

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise.

How to perform it
It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana. Bhujangana is performed by lying down on the floor, on abdomen. Keeping both palms near the shoulders, and lift the shoulders like the snake head. Then tighten the hips, thighs and legs. In this posture, only hands and feet shall be on the ground. One can also bring their hands together and rest on a pillow placed above one feet step or stool when you lift your shoulders like the snake head.

Benefits of Bhujangasana
Bhujangasana is very useful to keep your back healthy. Practise this asana individually or through the Surya Namaskar to make your spinal region strong and very agile. This posture can tone your body and the spinal nerves.

• Strengthens arms, wrist, backbone, hip bone, thighs and legs
• It leads to lung expansion and freeness in breathing
• It helps in reduction of fat around abdomen
• It also improves your digestion, liver and kidney functions as well

(Yogatma Srihari is the founder and managing trustee of GSS Yogic Research Foundation, and the president of Yoga Federation of Mysuru.)