“The next step is Asana, posture. A series of exercises, physical and mental, is to be gone through every day until certain higher states are reached. Therefore, we must find a posture in which we can remain long. That posture which is the easiest for one should be the one chosen.”, explained Swami Vivekananda.

 

This Sanskrit word comes from two words, “bhujanga”, which means cobra, and “asana” which means yogic posture. This breakdown brings out the meaning that, this yoga reflects the posture of the cobra, with a raised hood (Rosario & Leite, 2019). In this yoga, the upper body of the practitioners is held upward just like the cobra does. Hence, another name of this yoga is Cobra pose.

How to do this yoga

The pose should be maintained for 5-6 minutes, and the yoga instructors suggest the practitioners to repeat the yoga for 4-5 times. This pose should be done after 4-5 hours of taking a meal so that the practitioner does not have to suffer from any kind of pressure on the stomach (Rosario & Leite, 2019). Before practicing yoga, the proper warm-up should be done for losing up the muscles of the arms, neck, and shoulder region.

Health benefits

It is the solution for individuals who want to shed off their extra fat from the abdomen and make it toned, but do not have enough time to go to the gym (Husain, Khan, & Ansari, 2019). Regular practicing of yoga helps in shedding extra belly fat and making it toned. This helps in relieving the individuals suffering from shoulder and neck pain. It opens up the shoulder to cure the pain. The posture involves stretching the neck and shoulder region, thus helping in strengthening the shoulder and neck muscles (Husain, Khan, & Ansari, 2019). By strengthening the muscle, this yoga can make the upper body flexible. The efficient practice of this yoga helps in expanding the chest, increasing blood circulation. It helps in reaching oxygen-rich blood to the whole body parts and by stretching the lungs it helps in curing some respiratory ailments (Rosario & Leite, 2019). Hence, the practice of this yoga is beneficial for patients suffering from asthma. The yoga instructors suggest that individuals, especially those who are suffering from arthritis to practice this yoga on a regular basis. By regular practice of this yoga helps in curing the patients of arthritis by strengthening the muscles and relieving from the stiffness and pain of muscles.

Things to keep in mind!!

First of all, yoga should be done under the proper guidance of a well-trained yoga instructor. The instructors strictly instruct the practitioners to avoid overstretching while doing this yoga (HUSAIN, KHAN, & ANSARI, 2019). The shoulders should be in a relaxed state, even if the practitioners have to fold the elbow. They should not put much pressure on the shoulders. After some practice, the shoulders would be strengthened naturally. The feet should remain close together while practicing yoga. The breathing should be normal. The yoga instructors suggest that individuals suffering from any kind of asthmatic attack, to avoid this pose (Rosario & Leite, 2019). Pregnant women should also not practice this yoga, as it involves in putting pressure on the abdomen. Individuals having fractured ribs or wrists are should also not perform this yoga, as, during the practicing of this pose, the arms hold the entire body weight. Besides, individuals who have gone through any kind of abdominal surgery are strictly instructed to avoid this yoga.

 

 

References

Husain, M., Khan, A., & Ansari, A. (2019). YOGA–ITS GLOBALIZATION IN CURING DISEASE AS MEDICINE IN MEDICAL SCIENCES. Think India Journal, 23(3), 97-104. Retrieved from https://thinkindiaquarterly.org/index.php/think-india/article/download/19144/14051

Raj Yoga Rishikesh. (2022). Cobra Pose (Bhujangasana). Retrieved from rajyogarishikesh.com: https://rajyogarishikesh.com/cobra-pose-bhujangasana.html

Rosario, J. L., & Leite, J. R. (2019). Difference between Blood Pressure, Heart Rate and Global Stretch Before and After 8 Weeks of Standardized Meditation and Yoga Asanas. EC Orthopaedics, 10, 271-277. Retrieved from https://www.vosogno.com/ecor/pdf/ECOR-10-00416.pdf