Bhujangasana (Cobra Pose) – Steps, Benefits, and Precautions
Bhujangasana derives its name from the Sanskrit word "Bhujanga", meaning cobra. In the final posture, the body resembles a hooded cobra. This asana is excellent for strengthening the spine and relieving back pain.
How to Do Bhujangasana (Step-by-Step Guide)
Starting Position:
Lie flat on your stomach on a soft mat or blanket. Keep your legs extended straight back with your feet slightly apart. Arms should rest comfortably along the sides of the body.
Steps:
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Bend your elbows and place your palms flat on the floor beside your chest, near the rib cage.
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Inhale slowly and gently lift your head, chest, and upper abdomen off the ground. Keep your elbows close to your body. The navel should remain in contact with the floor.
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Hold this posture and breathe normally. Try to stay in this position for about 30 seconds to 1 minute.
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Exhale as you slowly lower your chest and head back down to the floor.
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Stretch out your arms and increase the distance between your legs to relax.
Benefits of Bhujangasana
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Strengthens neck muscles, shoulders, and spinal nerves
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Relieves back pain, neck stiffness, and sciatica
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Improves digestion and reduces belly fat
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Boosts circulation to abdominal organs and enhances energy levels
Precautions
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Avoid this asana if you have hernia, ulcers, or high blood pressure
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Do not forcefully arch the back; maintain comfort in the stretch
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People with spinal injuries should consult a professional before practicing
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
