Even visually it reflects the posture of a cobra that has its hood raised, and hence it is also known as 'Cobra Pose'.

Start your practise with Sukshma Vyayam or subtle exercises. Gently squeeze and firm your buttocks even as you keep pushing your navel center downwards.

Step 

Be strong with your shoulder blades as you engage them to open up your chest forward. Spread your palms on the floor under your shoulders and bring the elbows close to the sides of your body.

Step 

Press the tops of the feet and thighs firmly into the floor.

Step 

As you inhale, press your palms into the floor and begin to straighten the arms to lift the chest off the floor. In Sanskrit, the word Bhujangasana comes a combination of two words- 'bhujanga' which translates to 'cobra' or and 'asana' meaning 'posture'. Practise this asana individually or through the Surya Namaskar to make your spinal region strong and very agile. Release back to the floor with an exhalation.

Contraindications and Cautions

Please avoid this pose in case of:

Back injury

Carpal tunnel syndrome

Headache

Pregnancy

Modifications and Props

If you are very inflexible, we recommend that you initially practise this asana with the help of a prop rather than doing this pose on the floor. Lift up only as much as till your navel, let your pelvis maintain a connection to the floor. Walk around briskly, and stretch and mobilize your muscles. Make sure that you are distributing the backbend evenly throughout the entire spine.

Step 

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Engage the sternum to lift up straight toward the ceiling.

Benefits

Strengthens the spine

Stretches chest and lungs, shoulders, and abdomen

Tones the buttocks

Stimulates abdominal organs

Helps relieve stress and fatigue

Opens the heart and lungs

Soothes sciatica

Therapeutic for asthma

The male and female reproductive system improves

Irregular menstrual cycle problems are rectified too

With the increasing blood circulation your face gets a radiant look

Bhujangasana is very useful to keep your back healthy. This will prepare your body for a practice, and keep you safe from practice-related injuries. Stretch your legs back with your toes out on the floor. These consist of gentle rotation of neck, arms, wrists, hips, ankles to slowly warm up the joints. Bhujangasana improves your digestion, liver and kidney functions as well. After that, extend them out

Hold the asana for few seconds

Cobra Pose: Step-by-Step Instructions

Step 

Lie down flat on the floor on your stomach. Take the hands a little ahead to straighten your elbows, turning the arms outward. The arms should be bent at the elbows

Arch your neck slightly backwards and look up

Make sure that your navel is pressed against the floor

Put pressure on your toes by pressing them onto the floor. Brace a metal folding chair against a wall, place your hands on the front edge of the seat, balls of the feet on the floor and then attempt this pose.

Deepen the Pose

In order to challenge yourself, if you are flexible in the armpits, and chest you can turn Bhujangasana into a deeper back bend. Bhujangasana: Know Impressive Health Benefits Of Cobra Pose; Here Are The Steps To Perform This Yoga Pose

hujangasana is a back bending pose which is also a part of the traditional Surya Namaskar sequence coming at step 8, and step 20. This posture can tone your body and the spinal nerves. Before you attempt any back-bending postures, ensure that your body is sufficiently warmed up.

Bhujangasana: Benefits, precautions and steps for formation

Additionally, before you practise Bhujangasana, you can start with these preparatory poses:

Hasta Uthanasana

Setu Bandha Sarvangasana

Urdhva Mukha Svanasana

Tiryaka Bhujangasana

Formation of the posture

Lie on your stomach

Slowly raise your trunk and head with the support of the palms alone.