Bhujangasana Benefits For A Healthier Body & Mind

Bhujangasana, or Cobra Pose, is a yoga pose that even a beginner can easily practice or start with. It requires one to lie down upside down, raise their chest with the support of their hands and arms, and recline back, the look resembling that of a cobra raising its hood.

You must have seen yoga practitioners do it, especially as a part of the Surya Namaskar sequence. Even little kids fondly do this pose to maintain physical fitness. Let’s read this blog to understand what has made Bhujangasana so common among people.

Bhujangasana - The Cobra Pose

It is a Sanskrit word where ‘bhujanga’ means ‘snake’ and ‘asana’ means ‘posture’. The person in this pose resembles a snake with its head raised. This yoga stretches and strengthens the muscles of the spine, chest, abdomen, back, and arms, benefitting the body in numerous ways.

10 Bhujangasana Benefits for Empowered Health

Here are some physical health benefits of practicing the cobra pose:

1. Removes Fat From The Belly

When you do Bhujangasana, the muscles in the abdomen are stretched and this works on the belly fat, thus toning and reducing the belly. Regular practice improves digestion, aiding in fat reduction from the abdomen.

2. Strengthens the Arms

While doing Bhujangasana, you lift your upper body from the ground by applying strength to your arms and hands. Doing this regularly will enhance endurance, build arm muscles, and improve upper body strength.

3. Improves Blood Circulation

Bhujangasana benefits individuals by improving blood circulation to the spine and abdomen, enhancing their overall well-being. When blood circulation is enhanced, oxygen and nutrient supply to organs improve. 

4. Gives Relief from Menstrual Pain

Bhujangasana benefits women suffering from menstrual cramps and discomfort. Stretching of muscles in the abdomen and pelvis helps reduce pain during the menstrual cycle, improving the situation for many women who often find it impossible to even move due to excessive pain.

5. Helps Reduce Effect of Asthma

Bhujangasana benefits people with respiratory issues, especially asthma, by expanding their chest, improving lung capacity, and enhancing oxygen intake. If you practice it regularly, your respiratory muscles will strengthen, promoting better breathing.

6. Provides Relief from Sciatica

By stretching the muscles in that area, Bhujangasana benefits people suffering from lower back pain. The stretching alleviates pressure on the sciatic nerve, reducing the pain.

7. Increases Flexibility

This pose involves stretching the muscles in the back, chest, and abdomen, improving the body's flexibility and enhancing movement. 

8. Helps Get a Good Posture

Bhujangasana strengthens the muscles of the back and abdomen, improves posture, which is very important for overall health, and helps reduce strain on the back.

9. Stretches the Spine

Sitting jobs keep you glued to the chair all day long, which is bad for spine health. Bhujangasana stretches the spine, improves flexibility, reduces back stiffness, and alleviates pain and discomfort caused by long hours of sitting.

10. Strengthens the back

Bhujangasana benefits people with back pain by strengthening the back muscles, improving flexibility and posture, and reducing pain. Practicing this pose regularly will enhance stability and improve spine health.

By practicing this yoga regularly, pain is relieved in the abdomen, spine, buttocks, arms, and chest.

Bujangasana Benefits for Mental Well-Being

If you are going through a bad day, take some time to practice Bhujangasana. Go away from the hustling and bustling crowd, find a peaceful place, and stretch into the Cobra Pose. You will notice that the stretching and breathing have left you with:

• A sense of calmness
• Relaxed body and mind
• Enhanced focus and concentration
• Clarity of thoughts
• Refreshed 

Doing this regularly rejuvenates the body and reduces stress, fatigue, headaches, and anxiety. It will replenish you with energy and boost your confidence. 

How to do Bhujangasana?

Here are a few steps you can follow to do yoga:

• Lie upside down on your stomach with stretched legs and feet
• Look forward and place your hands under your shoulders
• Keep your palms down and press them to lift the chest upward from the ground.
• The elbows should be close to the body while you lift your chest up
• Keep your shoulders relaxed, face forward, and neck in a neutral position
• Hold this position for 15-30 seconds and take deep breaths
• Release the pose and lower your chest back to the starting position

Watch a video of a yoga trainer or consult one before doing it.

How frequently should you practice Bhujangasana?

To enhance your overall well-being, you can practice Bhujangasana daily for 10-15 minutes in the morning or evening. It is recommended that you do it on an empty stomach as it involves stretching the muscles.

Things You Can Keep By Your Side While Doing Bhujangasana

You can keep these materials by your side while doing yoga:

1. Yoga Mat for comfort and grip
2. Cushion for padding under the hips and thighs
3. Water bottle to keep yourself hydrated

Wear comfortable and stretchable clothes to relax the body and play soothing music to calm and refresh the mind.

Who should avoid doing Bhujangasan?

People with the following conditions should seek medical advice and take the necessary precautions before practicing the pose:

• If you have a back injury
• If you are pregnant 
• If you have high blood pressure

Points to Keep In Mind 

Breathing properly is very important while practicing Bhujangasana, so keep that in mind while doing yoga and avoid overstretching, as it might damage internal organs.

Consult a health professional and get a full-body check to determine if there are any underlying health issues. Take the necessary measures before practicing Bhujangasana. If you are confused about where to get tested, visit Redcliffe Labs' website, book tests with us conveniently, and enjoy sample collection from your doorstep.