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Bhujangasana
boo-jan-GAHS-anna
Bhujanga snake or cobra
Overview
Bhujangasana or cobra pose is both good in and of itself, and it is one of the standard poses in the Surya Namaskar (Sun Salutation) sequence. For good reason as cobra energizes your sympathetic nervous system as it strengthens your back muscles.
Preparation and Pose Tips
Start by lying flat on your stomach with your forehead resting on the floor. Your hands lie flat on the floor, arms close by your side and your thumbs about at the level of your chest. Press the tops of your feet together and into your mat; and bring your elbows to your side and draw your tailbone down onto the floor. Your feet and toes are extended and pointing backward. On an inhalation, slowly raise your head and lift your chest up and out as your shoulders move back and down. You press into cobra in one motion, lifting through the thoracic spine, lifting your chin as you gaze towards ceiling. Your hands press gently into the mat. To release, on an exhalation slowly lower back down to your starting point. If you want to you can place your arms under your head for a few breaths.
Benefits
Bhujangasana strengthens your back musckes and increases the flexibility of your spine. Both your kidneys and adrenal glands are strengthened. The pose is a good "pick-me-up" as it relieves stress and fatigue. Blood circulation is improved throughout your spine and also in your pelvic area. This can be further enhanced if you follow this pose with Salagbhasana (Locust).
Advanced or Partner
If you are trying to strengthen your back you should be able to lift your hands off ground comfortably. If you want to use the pose to strengthen your arms, then bring your arms below your shoulders and press all the way up through the arms. Maintain a bend in your elbows.
There is a way to experience a Cobra-like pose with a partner. You start by lying flat on the floor. Have your partner straddle your legs. He or she then flexes at the knees and you both grab each other's wrists. Then, gently and slowly, your partner will lift you upwards. Stop when you feel the stretch you are looking for. As your chest raises off the floor, instead of looking upward, let your head and neck remain relaxed and allow your head to float downward. Hold the position for a few breaths, or you feel uncomfortable; and have your partner lower you slowly back down to the floor.
Chakra
Bhujangasana is a third chakra pose.
Precautions
This pose works a lot of areas. You should not do Cobra if you are pregnant. If you have neck, back or wrist (carpal tunnel syndrome), you should be extremely careful. If you have a neck issue you can keep your head straight and avoid looking up. Be careful not to push to much with your arms as you want to remain aware of how your back bend is feeling. In fact you can take your arms off the floor for a moment to see how you can naturally maintain the bend without the arms pushing you up.
Timing
You want to hold Cobra for between three to eight full breaths. Your eyes maintain a focus wither upwards or straight out.
Recovery and Counterpose
You can move into downward facing dog or back into child's pose.
