Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

Introduction:

In our busy mechanical lives, exercise often takes a back seat. We often feel lazy and lethargic at the end of the day, skipping necessary physical exercise. As a result, we tend to fall prey to infections and other illnesses. Various texts state the prime goal of Ayurveda and yoga to be “Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam”, which means ‘increasing good health and treating disease’. Many young and old people have found themselves opting for yoga with this very goal in mind. Yoga offers spiritual and moral growth and helps to manage many health issues. Yoga and asana positively impact our physiology and anatomy. 

Did you know?

• Regular practice of Bhujangasana can improve flexibility and strengthen the spine. source: ncbi.
• Regular practice of Bhujangasana can improve lung function and respiratory health. source: ncbi.
• Practicing Bhujangasana can increase blood circulation and promote cardiovascular health. source: ncbi.
• Bhujangasana is beneficial for relieving stress and anxiety, and promoting relaxation and mental well-being. source: PMC
• Bhujangasana is often included in yoga sequences for improving digestion and relieving constipation. source: PMC

What is Bhujangasana?

Bhujangasana, or the snake pose is one of the popular yoga asanas. ¹ 

Bhujangasana has been particularly important in the Hatha Yoga stream as it helps all the body systems from a health perspective. Bhujangasana, the name is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’, and ‘Asana’ means ‘posture’. Thus, it is referred to as the cobra pose, as it appears as the posture of a cobra with its hood raised. ¹ 

Bhujangasana may help to tone the abdomen and strengthen the spine and most importantly, it also helps to improve blood circulation. Bhujangasana is a complete asana that strengthens both spiritual and physical health. It may have a beneficial effect on your back and improve digestion at the same time. It is also considered one of the best asanas to achieve a flat stomach.¹ 

Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht

Bhujangasana has four variations: 

• Half cobra pose (Ardha Bhujangasana) is popularly known as the sphinx pose since the final posture resembles the Egyptian sphinx. This gives the body flexibility and may benefit those with stiff backs.  
• Cobra pose with raising palm is a great exercise for the gluteus muscles or buttocks. It may also be practiced to reduce fat from the waistline.  
• Cobra pose (Saral Hasta Bhujangasana), also identified as the advanced form of Bhujangasana, is the classic pose in which we raise the head similar to the hood of a cobra while supporting the upper body with extended arms.  
• Curved hands cobra pose (Vakra Hasta Bhujangasana) may help to improve the productivity of the digestive system.¹ 

I have found that practising the Cobra Pose can potentially help in alleviating constipation. The pose involves gentle compression on the abdomen, which stimulates the digestive organs and enhances their functioning. This increased stimulation and movement of the digestive system may aid in relieving constipation by promoting bowel movements and improving overall digestion.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How to do It?

We must follow proper techniques to perform the cobra pose to obtain maximum health benefits. It is essential to maintain firm legs and refrain from putting any strain or load on the lumbar region of the spine i.e. the lower back area. The steps to do the cobra pose are as follows:^1,2 

• While lying down flat on your stomach, keep your hands by the sides of the thighs, legs together, toes pointing outwards, palm facing upward while your forehead may be resting on the ground. 
• Now, slowly bend your hands at the elbows, then place your palms on the ground to the sides of the shoulder; thumbs should be placed beneath the armpit. 
• Next, bring your chin forward, position it on the ground, and gaze straight ahead. 
• Now, slowly raise the head, neck, and shoulders, and raise the trunk up to the level of the navel. Try to raise the chin as high as possible, as your back arches. 
• You need to maintain this posture for as long as you can comfortably do it.  
• Then slowly lower yourself back down to the ground, beginning from the upper part of the navel region, chest, shoulder, and chin; and finally place the forehead on the floor. 
• The last step includes relaxation. You should place the arms and hands by the sides of the thighs and relax. ³ 

Be careful with your hand placement in the cobra pose. Make sure your hands are positioned correctly, next to your chest and under your shoulders, before lifting your head and chest from the floor. Incorrect hand placement can lead to injury, so be cautious and mindful during the pose.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Do You Know?

Yoga is one of India’s oldest ideal devotional controls with scientific and logical explanations.¹ However, there are some interesting stories and trivia facts about bhujangasana which make for an enjoyable read, such as: 

• Gheraṇḍasaṃhita is a classic text of hatha yoga. It states, “By practicing (this) bhujangasana kuṇḍalini is aroused, the heat of the body increases and all diseases are destroyed”. 
• Amongst 8,400,000 total postures mentioned by Śiva, bhujaṅgāsana is considered to be one of the selected 32 postures, according to Gheraṇḍasaṃhita.⁴ 

Ensure not to lock your elbows in Bhujangasana (cobra pose). Bent arms and relaxed shoulders are essential for maintaining proper alignment and avoiding strain. Stay mindful of your body and make adjustments as needed for better outcomes.

Dr. Smita Barode, B.A.M.S, M.S.

Benefits of Bhujangasana:

Bhujangasana is said to be a wholesome asana with several benefits that may help to manage health and enhance your spiritual level. Some of the potential benefits of bhugangasana are: 

1. Benefits of Bhujangasana for Belly Fat

A big tummy is no one’s favorite and may cost you your self-esteem. Bhujangasana is believed to be amongst the best asanas that may help to achieve a washboard abdomen worth envying. The benefits of this asana may uplift physical appearance and beauty as stretching the abdominal muscles may have some effect on flattening the abdomen area. ¹ 

2. Benefits of Bhujangasana for Blood Circulation

The key is to have good blood circulation to stay energized and active. Bhujangasana mainly may improve blood circulation. Good blood circulation helps the cells to receive sufficient oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal balance.¹ 

3. Benefits of Bhujangasana for Managing Stress

If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana may help you overcome the effects of stress. In studies, it has been found to be helpful in combatting the symptoms of stress like headaches, fatigue, and weakness. It may also have some effect on managing depression. However, it is better to take expert advice if you have conditions like insomnia or migraine.¹ 

4. Benefits of Bhujangasana for the Spine

Bhujangasana may be helpful to give you back a reasonable extension. Thus, it might help strengthen your spine. The mechanism and steps involved in this asana are designed to stretch your lower and upper back. However, for people with chronic back pain, it is better to consult a doctor before trying bhujangasana. ¹ 

5. Other Benefits of Bhujangasana

• It may help to stretch muscles in the chest, shoulders, and abdominal area 
• It may help to soothe sciatica 
• It may help to enhance flexibility 
• It may rejuvenate the heart 
• It may elevate the mood 
• It may decrease the stiffness of the lower back 
• It may strengthen the shoulders and arms  
• It opens the chest and may help to clear the passages of the lungs 
• It may help to improve digestion 
• It may stimulate organs in the abdomen, like the kidneys 
• It may have some beneficial effects on the symptoms of asthma ¹ 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

Risks of Exercise

Some contraindications related to Bhujangasana are: 

• People who have had recent abdominal surgery must avoid this yoga pose until the doctor advises. 
• Patients suffering from ulcers or hernias should not practice this asana.² 
• Those having neck problems such as spondylitis must avoid this yoga pose. 
• People with severe spine-related back problems should avoid this asana.  
• Due to the pressure, it creates on the lower abdomen and the possibility of injury, pregnant women should avoid this yoga pose.  
• People with severe asthma should improve their breathing by practicing Pranayama before attempting Cobra Pose. ¹ 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice bhujangasana with precautions.  

Conclusion

Bhujangasana or cobra pose is a complete asana that helps one heal their body and spirituality. It has several benefits for the back, gluteus, body fat, and blood circulation. While practicing this pose, it is essential to maintain firm legs and refrain from putting any strain or load on the lumbar spine. One must practice this pose regularly with appropriate precautions and possibly under a trained yoga teacher to avoid any issues. 

Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht

Frequently Asked Questions (FAQs)

References:

1. une INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Aug 17] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

12

6