How to do the Bhujangasana (Cobra Pose) posture?
Bhujangasana, commonly known as Cobra Pose, is a beginner-friendly backbend yoga posture that helps improve spinal flexibility, strengthen the core muscles, and reduce back and neck stiffness. Widely practiced in yoga routines for weight management and posture correction, Bhujangasana is especially beneficial for enhancing overall body balance and promoting a healthy spine.
Step-by-Step Guide to Perform Bhujangasana
- Lie down on your stomach in Makarasana (Crocodile Pose), keeping the body relaxed.
- Place both palms beside the shoulders with elbows bent and close to the body.
- Gently press the palms into the floor and prepare to lift the upper body.
- While inhaling, slowly raise the head, chest, and upper abdomen.
- Keep the elbows slightly bent and close to the torso, avoiding overextension.
- Lift the navel slightly off the floor, placing gentle weight on the hands and abdomen.
- In the final position, keep the spine arched, chest open, and gaze forward.
- Maintain the posture for a few seconds with normal breathing.
- While exhaling, slowly lower the body back to the floor.
- Relax again in Makarasana.
- Repeat 3-4 times, gradually increasing the duration of the final pose.
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