Bhujangasana is a yoga asana, which is made by combining two words, one Bhujang means snake, and the other posture. In English, Bhujangasana is called Cobra pose, because in this asana, the shape of the body becomes like Bhujanga, that is, a snake, that is why it is called Bhujangasana or Sarpasana (Sanskrit: Bhujangasana).

1. Bhujangasana
Hi,
So far we have covered meditation procedures such as Meditation
techniques, Hand postures (Gyan Mudra, Vayu Mudra, Prithvi Mudra,
Akash Mudra, and Varun Mudra), Meditation postures (Sukhasana,
Siddhasana, Vajrasana, Ardha Padmasana, and Padmasana), Chakras
of the human body (Muladhara Chakra, Svadhisthana Chakra,
Manipura Chakra, Anahata Chakra, Vishuddha Chakra, Ajna chakra,
Sahasrara Chakra).
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2. Thank You
So let's continue our wonderful journey. Now further we will try to get
information about some important Yogasanas out of many yoga postures.
Before moving ahead, let us try to know whether there is any difference
between Yogasanas and Meditation postures or not. There is not much
difference between Yogasana and Meditation Postures, but if we try to
understand this difference deeply, then it is known that the small difference
between these two is very deep. Let's try to understand this difference, but
before starting we should make one thing clear here:- The review
presented is part of our ideology, we are not trying to impose it on
anyone in any way. Everyone has the freedom to decide on his own.
According to us, the small difference between yogasana and meditation
postures is that meditation (keeping attention on our underlying thoughts)
involves both; this does not mean that we cannot meditate while doing
yogasana or that we cannot do yogasana while meditating. The only
nuance of this difference is that we can do some yogasana with all
meditation postures, but we can not perform all yogasana with all
meditation techniques, because not all yogasana are designed for
meditation. Because many yoga poses require us to focus our attention on
our balance and physical condition; if we do not, there is a good chance
that our bodies will be harmed.
So let's start now...
Bhujangasana
Bhujangasana is a yoga asana, which is made by combining two words,
one Bhujang means snake, and the other posture. In English,
Bhujangasana is called Cobra pose, because in this asana, the shape of
the body becomes like Bhujanga, that is, a snake, that is why it is called
Bhujangasana or Sarpasana (Sanskrit: Bhujangasana). Bhujangasana

3. helps to improve mental and spiritual health, hence it is also included in
Surya Namaskar. Bhujanga, which is called cobra in English, and since it
looks like a snake with spreading fun, it is named Bhujangasana. The
spinal cord is strengthened by this asana. And flexibility comes in the back.
This asana is also perfect for purification of the lungs and people who have
a sore throat, asthma, chronic cough or any other lung-related disease
should do this asana. With this asana, gall bladder activity increases and
the digestive system's soft muscles become strong. It also helps in
reducing belly fat and helps prevent the sagging of the lower abdominal
muscles due to aging. This gives strength to the arms. It has a good effect
on the Ida and Pingla channels located in the back. In particular, the fibers
of knowledge coming out of the brain to become strong. All the defects
living in the bones of the back are removed. Constipation goes away. And
also gives benefits in piles.
Bhujangasana
Method of doing Bhujangasana

4. 1. Spread a blanket or mat on a flat and clean place. After that, lie
down on the stomach and keep both legs straight by joining each
other.
2. Keep the soles of the feet upwards and the toes of the feet
together. Bend both hands from the elbows and keep both palms
resting on the floor next to the chest.
3. Now take a deep breath and lift the head, then lift the neck upwards,
and try to lift the chest and then the stomach slowly.
4. Only the body from the head to the navel should rise up and the part
from below the navel to the toes should remain evenly adjacent to the
ground.
5. Lie straight on the stomach and keep both hands under the forehead.
6. Keep the toes of both feet together.
7. Now lift the forehead towards the front and keep both arms parallel to
the shoulders so that the weight of the body falls on the arms.
8. Now raise the front part of the body with the help of the arms.
9. Stretch the body and take long breaths.
10. Then, while stretching the neck, slowly try to raise the head backward
as much as possible. The eyes should be facing upwards.
11. Bhujangasan will be complete when the upper part of your body,
head, neck, and chest will rise like the hood of a snake.
12. On the lower side of the back, more stretch or pressure will be felt on
the hip and waist joints. In such a situation, looking upwards, hold the
breath for a few seconds.
13. After this, while exhaling, first keep the upper part of the navel, then
the chest and the forehead on the ground and leave the body loose
by putting the left cheek on the ground.
14. Stop for some time in this position and do this action again. Do
Bhujangasana 3 times in the beginning and later increase it to 5
times. Before doing this asana, take the head back and wait for 2 to 3
seconds and after its practice, stop for 10 to 15 seconds.
15. Will not inhale at once, but will slowly inhale while doing the asana.
Start inhaling slowly and lift the head first, and bend the neck
backward.

5. 16. Keep breathing like this. By applying the force of the back muscles,
you should also lift the shoulders, keeping a little pressure on the
palms, the weight should be lifted up to the chest and navel.
17. In every situation, the navel should rise only 30 cm above the ground.
Not too much, otherwise, the waist will also rise.
18. Normally the elbow will not be straight in this position. This should not
be done forcefully, otherwise, the shoulders will rise upwards. Rather,
in the final stage, the shoulders should be drawn towards the back
and should look towards the sky.
19. In this state, the breath will stop and there will be a stretch on the
lower part of the waist, which you will be able to feel. In this situation,
you will be able to stop for a few moments i.e. 3-4 seconds only.
20. While exhaling slowly, first the navel will touch the ground, then the
chest, then the shoulders, and lastly the forehead will touch the
ground.
21. Normalize the breath and you can repeat it five times as per your
capacity. You can also take some rest after every sequence.
Bhujangasana

6. Benefits of Bhujangasana
● Bhujangasana makes the unformed waist thin and shapely and
attractive.
● This posture widens the chest, and by doing it daily, height increases.
● Bhujangasana reduces obesity.
● By doing Bhujangasana, the tiredness of the body also goes away.
● By doing this asana, the body becomes beautiful and radiant.
● This posture also gives relief from many serious stomach-related
diseases.
● Irregularity of menstruation in women, it is beneficial to come with
menstrual pain.
● Bhujangasana makes the waist, and spine thin and flexible and
widens the chest.
● This posture is very beneficial for your muscles.
● Speeds up blood circulation.
● Constipation, indigestion, and air disorders are removed and appetite
increases.
● Bhujangasana communicates strength and energy in the body.
● Strengthens the female uterus.
● This posture strengthens the spinal cord. And flexibility comes in the
back.
● Bhujangasana is also very good for the purification of the lungs and
people who have a sore throat, asthma, chronic cough or any other
lung-related disease should do this asana.
● With Bhujangasana , the activity of the gall bladder increases, and
the soft muscles of the digestive system become strong.
● It also helps in reducing belly fat and helps in preventing the sagging
of lower abdominal muscles due to aging.

7. ● Bhujangasana gives strength to the arms. It has a good effect on the
Ida and Pingla channels located in the back. In particular, the fibers of
knowledge coming out of the brain to become strong.
● All the defects living in the bones of the back are removed.
● Constipation is removed by Bhujangasana .
● Bhujangasana also gives benefits in piles.
● Bhujangasana is a panacea for relieving back pain. It is also helpful in
correcting slipped discs.
● Removes stiffness in the spine. In this way, better coordination is
maintained between the mind and the body. The waves coming from
the brain reach every part of the body without any hindrance.
● By stretching the muscles of the spine, waist, and back, circulation of
blood in the brain and body also starts in a better way.
● Bhujangasana enhances the beauty of women.
● The feces stuck in the intestines come out on their own.
● Bhujangasana reduces migraine pain.

8. Bhujangasana
Precautions while doing Bhujangasana
● While doing this asana, do not suddenly bend backward too much.
This can strain the muscles of your chest or back, and also strain the
muscles of your arms and shoulders, which is more likely to cause
pain.
● Do not do this asana if there is any disease in the stomach or
excessive pain in the back.
● A hernia patient should not do this asana.
● Pregnant women should not do this asana.

9. ● Bhujangasana and back bending asanas should be performed by
patients with peptic ulcer, hernia, and hyperthyroidism only under the
supervision of a yoga expert otherwise not.
● Apart from this, people suffering from ulcers in the stomach,
enlargement of the testicles, ulcers, and colitis should not do this
asana.
● Bhujangasana is a bit difficult asana, so do not be in a hurry while
doing it.
The science behind Bhujangasana
Bhujangasana is one of the most diverse asanas in the science of yoga.
This yoga posture has been told so important because it has many
benefits. It makes our back strong and spine flexible. It strengthens our
digestive and reproductive systems.
Apart from this, this asana also plays an important role in opening our
chakras. For example, the practice of Bhujangasana helps in opening 4 of
the 7 chakras in our body. These 4 chakras are Vishuddhi Chakra, Anahata
Chakra, Manipur Chakra and Swadhishthana Chakra. If the eyes are kept
open during the practice of this asana, it helps in increasing the nerves of
the eyes and eye light.
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