Yoga Poses: Bhujangasana
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Bhujangasana
- If you are familiar with Sanskrit, you’d be aware that Bhujangasana translates to cobra pose. Indeed, this is a yoga pose that takes the posture of the cobra. This pose is strongly related to the traditional surya namaskara. It involves bending backwards. It is widely known as the “cobra pose”, since it replicates the hood being raised and looking upwards.
- Most of the time, people take up the Bhujangasana pose with the surya namaskar. This yoga posture involves a gentle movement of the hip, neck, arms and wrist. Also, it slowly warms up various joints in the body. Indeed, this gives a reason why many practitioners of the art perform Bhujangasana early in the morning. When performed with care, you can strengthen your body and prevent the chances of injuries. However, the backward bend is not as easy as it seems. It is crucial for the body and mind to be prepared for the Bhujangasana. And, this takes plenty of practice and dedication.
- According to literature and experts, the following poses can be tried before the Bhujangasana: Tiryaka Bhujangasana,
- Hasta Uthansana, and Setu Banda Saravangasana.
- With this being said, let’s learn more about how to get into the Bhujangasana pose, and its impressive benefits.
How To Do The Bhujangasana?
- To begin the Bhujangasana pose, you have to lay flat on your stomach. Ensure that the environment is both flat and comfortable. Now, you need to stretch your legs backwards. Make sure the toes are spread in an outward position. Your upper body has to be raised with your palms right below the shoulders. Ensure that the elbows are as close as possible to the body. This completes stage one of achieving the Bhujangasana pose.
- Next, you need to press your thighs and upper portion of your feet firmly on the ground.
- The way you breathe plays an important role in the effectiveness of Bhujangasana. Throughout the pose, your breathing pattern needs to remain consistent and ordered. For instance, the moment you inhale, the palms should press the floor. When you do this, the arms will receive a good amount of strength. This would be the right time to lift the arms form ground level. Also, now would be the best time to lift your chest too.
- The lift during Bhujangasana should not be forced. Always lift only the amount you can. As you practice the yoga pose, you will be able to lift better and higher. The best way to judge your lift is through the position of the pelvis. It is important to keep the pelvis comfortable on the floor.
- As you lift your chest, and straighten the arms - you need squeeze and make the buttocks firm. This movement needs to be performed as you push the navel passage downwards.
- The shoulder blades have to be kept strong, as you move the chest forward. Ensure that the backbend is not focused in a single area. It has to be spread evenly. This way, the Bhujangasana pose will not cause any cramps in your body.
- The above pose needs to be held for 15 to 40 seconds. When you release the pose, exhale and get back to the floor.
- The Bhujangasana pose can be repeated several times. Yet, make sure that you are comfortable with the movements. Never force your body into the pose.
Benefits Of The Bhujangasana
- The Bhujangasana pose is known for offering a wide range of benefits. But, the most common one would be increased flexibility. This pose can change the way your body feels during lengthy and difficult bends. Indeed, if you are someone who has a tough time bending and engaging in flexible workouts - this one would be a great pose to begin with.
- The Bhujangasana pose targets the abdomen. In the long run, it can tone the abdomen. The best time to engage in this pose would be during early mornings. This is when the stomach is empty.
- A lot of people are unaware of the fact that the Bhujangasana pose is capable of toning the arms and shoulders. As mentioned previously, it is important for you to focus on the shoulder movements. Make sure that the blades come closer, during every move. When repeated multiple times, you will see a prominent change in the way your arms and shoulders feel.
- This yoga pose is a great solution for women with menstrual irregularities. As the abdomen gets toned, and excess fat is burnt - the chances of you witnessing menstrual troubles will decrease. The change happens slowly. But, it can really improve the hormonal balance in your body. As mentioned previously, the pose needs to be performed a couple of times during early mornings.
- Finally, the Bhujangasana is a great pose for alleviating your mood. Anytime you feel burdened or troubled by mixed emotions, yoga can help. But, not all poses are designed to boost your mood. Instead, specific poses like the Bhujangasana would do the trick.
Precautions To Be Taken While Doing The Bhujangasana
- When you engage in the Bhujangasana pose, try to maintain a perfect hand position. Before the chest and head are lifted, your hands need to be positioned in the right spot. For example, if the hands are placed far apart, or far away - your shoulders will feel jammed. This will have a negative impact on the entire pose.
- Many a times, practitioners keep their elbows straight during the pose. This is wrong, and can cause severe pain in your joints. To avoid this problem, keep your arms relaxed and a little bent.
- The Bhujangasana pose is not about how high and powerful your lifts are. Instead, it is all about the extension of the spinal cord. Appreciate this fact, and stop crunching your back.
On the whole, Bhujangasana is a wonderful morning exercise. This yoga pose helps women in multiple ways. This is why women are advised to practice and repeat the pose on the daily basis. When done right, it spreads more benefits than any other conventional workout.
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