Cobra (Bhujangasana)

The next basic yoga poses to learn for beginning yoga practitioners is Cobra or Bhujangasana. The stance involves arching the back and expanding the chest. In Bhujangasana, bhujanga signifies cobra. The series begins with the first of three backward bending postures.

The Cobra enhances spine flexibility while reducing curvature. The deep and superficial back muscles are strengthened and massaged, revitalizing the nerves and muscles of the spine and alleviating arthritis of the lower back and general lower back discomfort. It helps to strengthen the neck and upper back.

The Cobra is especially useful for women since it soothes menstruation cramps by applying pressure to the pelvic organs. The ovaries and uterus are toned, which helps with menstrual issues. The adrenal glands and kidneys are stimulated, which reduces anxiety and stress.

The strong contraction stimulates the maṇipūra cakra, which conducts energy throughout the body.

Step by step:

• Start on your stomach, feet hip-distance apart and hands beside your ribs.
• To engage your quadriceps, straighten your big toes and press down with all ten toenails.
• To expand the lower back, rotate your inner thighs toward the ceiling.
• Lift your head and chest, rotating your shoulders back and forth, while lightly pressing down with your hands.
• Maintain a long back of the neck and elevate your sternum rather than your chin when lifting your chin.
• Straighten your arms while maintaining a shoulder distance from your ears. Maintain a small bend in your elbows at all times.
• Release back to your mat to exit the stance.

Beginner’s Tips:

Reduce the height of the position if you experience any discomfort or compression in your lower back. Instead, concentrate on building strength in the upper back, namely between the shoulder blades.

Common Mistakes

• It's critical to keep your hands aligned beneath your shoulders. The resulting angle will raise your shoulders up by your ears if your hands are too far away from your torso.
• Also, avoid straightening your arms to the point where your elbows are locked. Feel free to bend your elbows slightly or keep your arms at a 90-degree angle. Elbows should be angled backward rather than out to the sides. This is a technique that uses your back muscles rather than your arms.
• Because the lower back is more flexible than the upper back, you may find that you have greater flex in that area. Attempt to maintain a consistent curve throughout your entire back.
  
• Do not extend your neck too far backward. It will be arched, yet it will be a natural extension of the upper spine.