Cobra Pose (Bhujangasana): Benefits, Technique and Tips to Master This Pose
The Cobra pose, or Bhujangasana in Sanskrit, is one of the most iconic yoga poses. Whether you are a beginner or a regular practitioner, this pose allows you to gently stretch your body while opening your chest and strengthening your back.
But beyond the physical aspect, Bhujangasana is also a great way to release mental tension and improve your concentration. In this article, discover all the secrets of this essential posture , its benefits and some tips to master it like a pro!
What is Cobra Pose?
The term "Bhujangasana" comes from "bhujanga", which means "snake" in Sanskrit, and "asana", which means "posture". This name refers to the position of the cobra which, ready to attack, raises its head and upper body. The Cobra pose is therefore a dorsal extension that imitates this lifting movement, creating an opening of the heart and a pleasant stretch of the entire front of the body.
It is often incorporated into sequences such as sun salutations, making it a staple in many yoga practices. Not only is it easy to learn, but it also provides a number of physical and mental benefits.
How to perform the Cobra pose correctly?
Here's a step-by-step guide to ensure you perform Bhujangasana correctly:
- Starting position : Lie on your stomach with your legs extended and your feet slightly apart. Place your palms flat on the floor under your shoulders, with your elbows close to your body.
- Inhale : Taking a deep breath, begin to gently lift your chest, pressing lightly into your hands. Keep your elbows bent at first so as not to put too much strain on your lower back.
- Chest opening : Roll your shoulders back and open your rib cage. Keep your neck long, without tensing your neck.
- Legs : Engage your thigh and glute muscles to stabilize your pelvis. Keep your lower body on the ground.
- Exhalation : Slowly release as you exhale, bringing your chest back to the floor.
Variations :
- Low Cobra : If you are a beginner or feel tension in your lower back, stick to a low version with little elevation.
- High Cobra : Once comfortable, you can extend your arms and lift higher, being careful not to lock your elbows or curve your lower back too much.
Common mistakes :
- Don't push too hard with your hands, as this could compress your lower spine.
- Avoid contracting your shoulders towards your ears: keep them relaxed and down.
The Physical and Mental Benefits of Bhujangasana
Cobra pose is more than just a stretch. Here are some of its main benefits:
- Back strengthening : By working the muscles of the spine, Bhujangasana helps improve your daily posture and prevent back pain.
- Front Body Stretch : This pose opens the chest and stretches the abs, shoulders and neck, counteracting the effects of prolonged sitting.
- Improved flexibility : It helps to make the spine more flexible, which is essential for good mobility.
- Stimulation of internal organs : Cobra can stimulate digestion and abdominal organs, thus improving your metabolism.
Precautions and contraindications
Although Bhujangasana is an accessible posture, there are a few precautions to keep in mind:
- Lower Back Pain : If you suffer from chronic pain or a herniated disc, it is best to avoid this pose or practice it under the supervision of a teacher.
- Pregnancy : After the first trimester, it is advisable to avoid postures on the stomach. Instead, opt for standing or gentle extension variations.
- Use props : If you find the posture difficult, don't hesitate to use a cushion under your pelvis or a block under your hands to reduce the pressure on your back.
The motto is: don't force it . Go at your own pace and listen to your body!
Tips for Incorporating Bhujangasana into Your Daily Practice
There are many ways that Cobra Pose can be incorporated into your yoga routine. Here are some ideas for using it effectively:
- Sequence with Sun Salutations : Bhujangasana is often followed by Downward Dog, creating a beautiful balance between extension and flexion of the back.
- Express morning routine : To gently wake up your body, do a few Cobra poses after a child's pose (Balasana), to energize your spine and prepare yourself for the day.
- Flexibility work : To improve flexibility in your back, do sets of Cobras, gradually increasing the elevation with each repetition.
Finally, don't forget to synchronize your breathing with each movement . It's this connection between body and mind that makes all the magic of yoga!
Cobra pose is more than just a back stretch: it gives you the opportunity to strengthen your body, breathe better and clear your mind. Accessible to all, it is a valuable addition to any yoga practice. So why not try it today and enjoy its many benefits?
And for an even more enjoyable practice, think about equipping yourself with suitable accessories: a good non-slip yoga mat or comfortable clothing can really make a difference! Visit our store to discover our selection specially designed for yogis.
