Bhujangasana or Cobra Pose (Prone position) : Steps, Benefits

फन ऊठाऐ हुए कृष्णसर्प के समान आकृति बनने से इसे भुजङ्गासन (Bhujangasana) या सर्पासन कहा गया है।

स्थिति– अधोमुख तानासन।

विधि :-

Table of Contents

पेट के बल लेट कर हाथ और पैर लम्बे करके जमीन पर टिका हुऐ रहे। पश्चात दोनों हाथों की कोहनियों को मोड़कर अंगुलियों को कन्धे के पास रखें।
धीरे-धीरे ठुड्डी को ऊपर उठाते हुए ग्रीवा को जितना, हो सके पीछे की ओर मोडे।
छाती और पेट को ऐसे उठाइए कि मेरुदण्ड को प्रत्येक कशेरुक क्रमशः मुड़ जाये।
पैट नाभि तक ऊपर उठना चाहिए, और नाभि के नीचे का भाग जमीन पर टिका हुआ राना चाहिए।
इस स्थिति में यथाशक्ति रहकर, ग्रीवा सीधी करके धीरे-धीरे मकरासन में विश्राम करना चाहिए। यह हलासन की विपरीत स्थिति (Counter pose) कहा गया है।

Stretch muscles in the shoulders, chest and abdominals.
Decreases stiffness of the lower back.
Strengthens the arms and shoulders.
Increases flexibility.
Improves menstrual irregularities.
Elevates mood.
Firms and tones the buttocks.
Invigorates the heart.
Stimulates organs in the abdomen, like the kidneys.
Relieves stress and fatigue.
Opens the chest and helps to clear the passages of the heart and lungs.
Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.
Improves digestion
Strengthens the spine
Soothes sciatica
Bhujangasana helps to improve blood circulation. Once you have good blood circulation, your body’s cells will get enough nutrients and oxygen. Improved blood circulation will also help maintaining hormonal balance.

Those with severe back problems relating to the spine should clearly avoid this yoga pose.
Someone having neck problems relating to spondylitis too should clearly avoid this yoga pose.
Someone suffering from stomach disorders like ulcers should ensure proper guidance while doing this yoga pose or avoid this yoga pose if discomfort is seen or felt.
Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen and can also cause injury if the position of the arms is not correct while in this pose.
Someone suffering from severe asthma should avoid this pose and work on breathing techniques through pranayama before attempting Cobra Pose.