{"id":621,"date":"2021-03-24T13:34:08","date_gmt":"2021-03-24T08:04:08","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=621"},"modified":"2021-05-17T16:25:15","modified_gmt":"2021-05-17T10:55:15","slug":"how-to-do-bhujangasana-or-cobra-pose-its-benefits-step-by-step-instruction-precautions","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-bhujangasana-or-cobra-pose-its-benefits-step-by-step-instruction-precautions\/","title":{"rendered":"Bhujangasana or Cobra Pose : How to Do It, Step by Step Instruction, Benefits &#038; Precautions."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"621\" class=\"elementor elementor-621\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-204c924 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"204c924\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f1da2f3\" data-id=\"f1da2f3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0dccdbb elementor-widget elementor-widget-image\" data-id=\"0dccdbb\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-scaled.jpeg\" class=\"attachment-full size-full wp-image-591\" alt=\"\" srcset=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-scaled.jpeg 2560w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-300x200.jpeg 300w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d01b675 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d01b675\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4f5c71f\" data-id=\"4f5c71f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4bf0efa elementor-widget elementor-widget-text-editor\" data-id=\"4bf0efa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The word <em>bhujang<\/em> means to the king of snakes(cobra) , the position of the body in this position imitates the shape of cobra hence it is called <b>Bhujangasana<\/b>. Bhujangasana is a beginner backbend posture and a wonderful pose to strengthen the axis of body spine that is most vital for the overall strength and stability of body.<\/p><h2><strong>How to Do Bhujangasana or Cobra Pose? Its\u00a0<\/strong><strong>Step by step Instruction:<\/strong><\/h2><ul><li>Start from a lying down position on belly(prone position)<\/li><li>Place your palm flat next to chest while the elbows are facing slightly back and upward.<\/li><li>While you start inhalation, press on the palms and raise the chest as high as it is comfortable for lower back and basic focus should be to open up the chest region.<\/li><li>At the end lift the chin forward and upward .<\/li><li>Look towards the sky ceiling or third eye.\u00a0<\/li><\/ul><div>\u00a0<\/div><p><strong style=\"font-family: Oswald, sans-serif; font-size: 26px;\">Bhujangasana or Cobra Pose Precautions and Safety:<\/strong><\/p><ul><li>Do not force the neck to bend too far backward rather lift the chin forward and upward.<\/li><li>Begin with lifting chest then press palms gently to support the lift, instead of pressing all the way from palms it could lead to lower back compression.<\/li><li>Push the chest forward and upward instead of back and down.<\/li><li>If one has lower back pain should try without using hands or lift slightly off the floor, if it still hurts this posture should be avoided.<\/li><li>Shoulders should be tried to kept away from ear to avoid neck compression.<\/li><li>People with neck pain should keep the chin neutral.<\/li><li>To avoid lower back pain one should pull the navel in to engage core.<\/li><\/ul><h2><strong>Bhujangasana or Cobra Pose Benefits:<\/strong><\/h2><ul><li>Strengthens the spine.<\/li><li>Stretches chest and\u00a0lungs, shoulders, and abdomen.<\/li><li>Tones the buttocks.<\/li><li>Stimulates abdominal organs and helps with better absorption and defecation.<\/li><li>Helps\u00a0relieve stress\u00a0, fatigue and compression from spine.<\/li><li>Opens the\u00a0heart\u00a0and\u00a0lungs and stimulates them for better functioning will lead to lung capacity improvement and emotional release.<\/li><li>Helps with sciatica.<\/li><li>Therapeutic for\u00a0asthma and breathing related issues.<\/li><\/ul><p><a href=\"https:\/\/www.vinyasayogaashram.com\/100-hour-yoga-teacher-training-india.html\">100 Hour Yoga Teacher Training in Rishikesh<\/a> || <a href=\"https:\/\/www.vinyasayogaashram.com\/200-hour-yoga-teacher-training-india.html\">200 Hour Yoga Teacher Training in Rishikesh<\/a> || <a href=\"https:\/\/www.vinyasayogaashram.com\/300-hour-yoga-teacher-training-india.html\">300 Hour Yoga Teacher Training in Rishikesh<\/a> || <a href=\"https:\/\/www.vinyasayogaashram.com\/500-hour-yoga-teacher-training-india.html\">500 Hour Yoga Teacher Training in Rishikesh<\/a><\/p><div>\u00a0<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-18b4d6e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"18b4d6e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div 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Seniors<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5ece94 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5ece94\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f9137f8\" data-id=\"f9137f8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8c70a16 elementor-widget elementor-widget-image\" data-id=\"8c70a16\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1700\" height=\"315\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/04\/online.gif\" class=\"attachment-full size-full wp-image-679\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The word bhujang means to the king of snakes(cobra) , the position of the body in this position imitates the shape of cobra hence it is called Bhujangasana. 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