Purna Bhujangasana- Extended Full Cobra Pose

Bhujangasana is also known as Cobra pose in modern yogic language. It gives pressure on the abdominal muscles and interstitial space, and is very similar to the standing cobra hood. It involves Full or complete backwards bending. “Purna” means complete; the pose offers flexibility of the spine, strength, and energy flow across various channels of the body.

It is practised with proper alignment and breath awareness, and the abdominal organs get blood circulation after performing this pose.

What is Bhujangasana or Cobra Pose?

Bhujangasana is the name derived from the Sanskrit word Bhujanga, which means serpent, and Asana means pose. The collective word defines this as a cobra pose with a standing hood. The lower body remains grounded, and the upper body is in the standing position. In this pose, the person has to lie with their stomach on the floor and lift while inhaling.

The muscles in the back are used for lifting, the elbow stays close to the floor, and the body and the whole lower body stay in touch with the floor. Straight shoulder in the single line and looking in the front position to hold for a long time. Doing the posture with breathing work is beneficial for the person.

How to Perform Bhujangasana? - Bhujangasana Procedure

It is necessary to perform all yogasanas with an empty stomach and perform them with full focus; otherwise, they will not give specific effects. It is performed in two ways: by offering the sun salutation or while following regular stretches before Yoga.

If anyone is performing yoga in the initial stage, it can also be performed by such persons easily. 

You can follow the steps below for performing Bhujangasana in a specific Manner:

• First of all, lie flat on the mat, and your legs should be in an extended position.
• The tops of your feet should be flat on the ground, and heels close together. 
• Place your palms under your shoulders directly.
• Elbows should be close to your body, pointing backwards.
• Lift your head and inhale, Chest up, and upper abdomen off the floor.
• Use your back muscle strength for a tight stretch.
• Press your palms gently into the mat or below a solid surface for support (avoid putting full weight on your hands).
• Roll your shoulders backwards, side with elbows slightly bent, tucked in close to your ribs.
• Keep your neck straight, in a forward gaze position. Don’t get a neck sprain in this position.
• Now release the position by slightly lowering your head and loosening your arm muscles.
• Rest on the floor for some seconds and then release the body to a normal position.
• You can do the next posture if you are coordinating it with the sun salutations, and come into the normal position if it is for stretching purposes.

Also Read: Yoga Poses for Cervical Spine and Neck Pain

Bhujangasana Steps and Benefits: Advantages of Bhujangasana

Yoga postures are always about grounding and connecting people to their higher selves. Bhujangasana align the body for practice, and that is also a reason to consider it a stretch before actual Yoga. It reduces tension in the lower back and gives a slight stretch to the abdominal muscles. In the section below, you will find steps related to the stretch and what are their benefits:

• The placement of the Abdominal Section- It is a proven beneficial step for irregular menstrual cycle and cramps at the time of periods.
• Stretch of the lower back- the posture gives a slight stretch to the lower back and stimulates kidney for well functioning and clearing anal passage.
• Position of Backbone- It is crucial to manage the structure of the whole spine, and it helps in maintaining the balance of the body. Bhujangasana may also relieve the sciatica condition, which is chronic pain in the lower portion of the body.
• Chest Position- When any person performs yoga, the position of the chest is in the upper section, which involves the opening up of the chest. It helps in clearing the chest passage and improves blood circulation in the upper region.
• Breathing Steps- They help in creating focus and curing or preventing Asthma at the same time.

The overall advantages of the Bhujangasana are that it invigorates the heart, clears different passages of the body, relieves tension and the pain of the lower back. Other prominent benefits are noticed with regular practice of it; that is permanent increase in oxygen supply, improvement in digestion and an increase in flexibility of the body.

Contraindications of Bhujangasana

Although Bhujangasana is a good and easy yoga asana to practice but it is also necessary to understand its contraindications or conditions in which it should not be performed. 

• In severe cases of neck pain, like spondylosis or cervical pain, it should not be performed. 
• In case of ulcers and severe inflammation in the internal organs, this asana should be avoided.. 
• Pregnant women should avoid the Cobra pose it gives pressure on the lower abdominal muscles, and it is harmful for the pregnancy.
• In case of Emphysema or the case of lung inflammation, pre-work and Inhalation at the time of chest opening should be avoided. 
• Proper guidance is needed before performing these yoga poses for various disease conditions.

Read Also: Advanced Yoga Poses for Strength

Bottom Lines 

Purna Bhujangasana is the extended form of the Bhujangasana or cobra pose. This is highly beneficial pose for the lower back muscles and reducing belly fat. The pose is easy to perform and can be done in the 5 steps with inhalation and breathing coordination. There are also some contraindications in case of ulcer and pregnant women.