Health Benefits of Bhujangasana (Cobra Pose)

Red on to know the health benefits of Bhujangasana and how a healthy body can help with health insurance premiums.
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3 min
12-November-2024

Bhujangasana, or Cobra Pose, offers benefits to both body and mind. This foundational yoga posture not only strengthens the spine, and abdomen but also stimulates organs like kidneys and adrenal glands. Practicing Bhujangasana regularly improves posture, alleviates stress, and enhances flexibility, fostering a deep sense of well-being and vitality.

This article will explore the health benefits of Bhujangasana in yoga. This posture not only enhances spinal flexibility and strengthens the back muscles but also fosters mental well-being. Additionally, we'll learn how embracing yoga practices like Bhujangasana can influence health insurance premiums, promoting holistic wellness.

What is Bhujangasana?

Bhujangasana is a reclining back-bending pose in hatha yoga and modern yoga practice. It is often performed as part of the Surya Namaskar sequence, serving as an alternative to Urdhva Mukha Svanasana. The name Bhujangasana is derived from the Sanskrit words ‘bhujanga,’ meaning ‘snake,’ and ‘asana,’ meaning ‘posture’ or ‘seat,’ due to its resemblance to a snake with its head raised. Bhujangasana, also known as Cobra Pose, is a popular yoga asana. This pose is a backbend that stretches the spine, chest, and abdomen while strengthening the muscles of the back and arms. It is often practised as part of the sun salutation sequence and is known for its numerous health benefits.

What are the benefits of Bhujangasana (Cobra Pose)?

Bhujangasana, also known as Cobra Pose, is a foundational yoga pose that offers numerous health benefits. Here are some Bhujangasana benefits on health:

Physical health benefits of Bhujangasana

Bhujangasana (Cobra Pose) strengthens the spine, improves flexibility, and stretches the chest, shoulders, and abdomen. It also helps relieve stress, enhances lung capacity, and stimulates digestive organs for better overall physical health.

1. Tones belly fat:

Bhujangasana (Cobra Pose) helps tone belly fat by engaging and stretching the abdominal muscles. Regular practice of this pose improves core strength and stimulates the digestive organs, which can aid in reducing fat around the stomach area.

2. Increases the arm power:

Bhujangasana strengthens the arms by requiring you to lift your upper body off the ground using your arm muscles. This consistent weight-bearing on the arms helps build muscle endurance and enhances overall upper body strength.

3. Stretches the spine:

Bhujangasana stretches the spine, helping to improve flexibility and reduce stiffness in the back. This can lead to a healthier, more mobile spine, and can alleviate discomfort from prolonged sitting or poor posture.

4. Strengthens the back:

This pose strengthens the muscles of the back, helping to improve posture and reduce the risk of back pain. Regular practice can enhance the stability and support of the spine, promoting a healthier back.

5. Stimulates the abdominal organs:

Bhujangasana stimulates the abdominal organs, improving digestion and reducing bloating.The gentle pressure on the abdomen can enhance the function of the digestive system and alleviate common digestive issues.

6. Improves blood circulation:

This pose improves blood circulation to the spine and abdominal organs, promoting overall health and well-being.Enhanced circulation ensures that these vital areas receive adequate oxygen and nutrients. 

7. Relieves menstrual discomfort:

Bhujangasana can help relieve menstrual discomfort by stretching the muscles of the abdomen and pelvis.This can alleviate cramping and promote a more comfortable menstrual cycle.

8. Improves posture:

Bhujangasana helps to improve posture by strengthening the muscles of the back and abdomen, which can help prevent and alleviate back pain.Good posture is essential for overall spinal health and can reduce the strain on the back.

9. Improves flexibility:

Bhujangasana stretches the muscles of the back, chest, and abdomen, which can help improve overall flexibility.Increased flexibility can enhance movement and reduce the risk of injury.

10. Reduces fatigue:

Bhujangasana can help reduce fatigue and increase energy levels by improving blood circulation and oxygenation to the body.Enhanced blood flow ensures that the body's tissues receive ample oxygen, boosting energy levels.

11. Relieves sciatica:

This pose can help relieve sciatica pain by stretching the muscles of the lower back.The stretch can alleviate pressure on the sciatic nerve, reducing pain and discomfort.

12. Reduces the effects of asthma:

Bhujangasana helps reduce the effects of asthma by expanding the chest, improving lung capacity, and enhancing oxygen intake. The pose promotes better breathing, strengthens respiratory muscles, and can alleviate symptoms associated with asthma when practiced regularly.

Mental health benefits of Bhujangasana

Bhujangasana calms the mind, promotes emotional balance, and boosts mental clarity, aiding in stress relief. Discussed below are a few mental health benefits of Bhujangasana:

1. Reduces stress and anxiety

By gently stretching the body and deepening the breath, Bhujangasana helps reduce stress and anxiety, creating a sense of calm and relaxation.

2. Improves focus and concentration

Regular practice of Bhujangasana stimulates the brain, enhancing focus and concentration, and improving overall mental sharpness and clarity.

3. Refreshing yoga

Bhujangasana energizes both the body and mind, providing a refreshing experience that combats fatigue and restores vitality.

Also, check: Health benefits of Tadasana

How to perform Bhujangasana?

You can follow the step-by-step process to perform Bhujangasana and unlock a variety of Bhujangasana benefits for overall health and well-being. Given below are the Bhujangasana steps:

  • Lie on your stomach with your legs extended and your feet together.
  • Place your hands under your shoulders with your palms facing down.
  • Press your palms into the floor and lift your chest off the floor, keeping your elbows close to your body.
  • Keep your shoulders relaxed and your neck in a neutral position.
  • Hold the pose for 15-30 seconds, breathing deeply.
  • To release the pose, slowly lower your chest back down to the floor.

Also read: Yoga asanas

What are the tips for practicing Bhujangasana?

When practicing Bhujangasana, keep your elbows slightly bent to avoid straining the lower back. Ensure your shoulders are relaxed and away from the ears. Engage your core and lift your chest gently without overextending. Breathe deeply to maximise the stretch, and avoid forcing the posture. Beginners should start slowly and increase the duration gradually.

Different types of Bhujangasana

There are several variations of Bhujangasana, each offering unique benefits. Some common types include Ardha Bhujangasana (Half Cobra Pose), Sarpasana (Snake Pose), and Tiryaka Bhujangasana (Twisting Cobra Pose). These variations target different muscle groups, promoting spinal flexibility, strengthening the back, and improving overall posture. Incorporating these poses into your yoga practice enhances the therapeutic benefits of Bhujangasana, fostering physical strength and mental clarity.

Materials required for Bhujangasana procedure

To practice Bhujangasana effectively, the following materials are recommended:

  • Yoga mat: A non-slip mat ensures proper grip and comfort while performing the pose.
  • Comfortable clothing: Wear stretchy, breathable attire for ease of movement.
  • Yoga block (Optional): For beginners, a block can provide additional support.
  • Blanket or cushion: Useful for extra padding under the hips or thighs if needed for comfort.

What are the precautions and contraindications of Bhujangasana?

If you are planning to start practising Bhujangasana yoga, you need to consider certain medical conditions to avoid any complications.Understanding the Bhujangasana procedure, benefits, and contraindications will help ensure a safe and effective practice. The Bhujangasana procedure involves lying flat on your stomach, pressing your palms into the mat, and gently lifting your upper body to stretch the spine and open the chest. However, it's crucial to be aware of Bhujangasana contraindications. People with back injuries, hernias, or recent abdominal surgeries should avoid this pose, as it can aggravate these conditions. Additionally, those with carpal tunnel syndrome or pregnant women should practice caution or consult a professional before attempting Bhujangasana.

1. Avoid if you have a back injury:

If you have a back injury or herniated disc, refrain from practicing Bhujangasana, as the pose can strain the spine and worsen these conditions.

2. Avoid if you are pregnant:

Pregnant women should avoid Bhujangasana, as it places undue pressure on the abdomen and pelvic region, which can be harmful during pregnancy.

3. Avoid if you have carpal tunnel syndrome:

Those with carpal tunnel syndrome should not practice Bhujangasana, as the pose puts stress on the wrists, potentially worsening the condition.

4. Avoid if you have high blood pressure:

Individuals with high blood pressure should avoid Bhujangasana, as the posture can elevate blood pressure, posing a health risk for those affected.

Also read: Health benefits of Padmasana

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Duration of hold for Bhujangasana

  • Beginners: Hold the pose for 10-15 seconds.
  • Intermediate practitioners: Aim for 20-30 seconds.
  • Advanced practitioners: Extend the hold up to 1 minute.

Focus on maintaining proper form throughout the duration.

Check your body mass index using a BMI calculator.

How does yoga help in keep the body healthy?

Be it Bhujangasana or any other yoga asana, yoga contributes to overall health by:

  • Enhancing flexibility, improving joint mobility.
  • Strengthening muscles, promoting better posture.
  • Balancing hormones, reducing stress levels.
  • Boosting circulation, supporting cardiovascular health.
  • Increasing lung capacity, enhancing respiratory function.
  • Improving mental clarity, concentration, and cognitive function.
  • Regulating metabolism, aiding in weight management.
  • Enhancing immune function, reducing susceptibility to illness.
  • Promoting relaxation, better sleep quality.
  • Fostering a holistic approach to health, integrating mind, body, and spirit for overall well-being.

How does a healthy body impact your health insurance premium?

A healthy body positively impacts health insurance premiums in several ways. Individuals with better health profiles typically pose lower risks to insurers, leading to potentially lower premiums. They may require fewer medical services, resulting in reduced claim payouts for insurers. Moreover, some insurers offer wellness incentives or discounts for policyholders who maintain healthy lifestyles, such as regular exercise and non-smoking habits.

Conversely, individuals with pre-existing health conditions or unhealthy habits may face higher premiums due to increased risk factors. Yoga is one of the healthiest ways of exercising for human body. Overall, maintaining good health not only benefits individuals personally but also can lead to cost savings on health insurance premiums.

Also, read: Health benefits of Halasana

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Frequently asked questions

What Is Bhujangasana and its benefits?

Bhujangasana, or Cobra Pose, is a yoga posture where one lies on the stomach and lifts the chest, resembling a cobra. It strengthens the back muscles, improves spinal flexibility, stimulates abdominal organs, and helps alleviate stress and fatigue.

How to perform Bhujangasana step by step?

To perform Bhujangasana, lie flat on your stomach, place palms beneath shoulders, inhale, and lift chest while keeping elbows close. Hold briefly, exhale, and release. Repeat for several breaths, focusing on elongating the spine and opening the chest.

Does Bhujangasana reduce belly fat?

While Bhujangasana strengthens abdominal muscles and may contribute to overall fitness, it primarily targets the back and spine. While it can support weight loss efforts indirectly, it alone may not significantly reduce belly fat.

How many types of Bhujangasana are there?

There are several variations of Bhujangasana, including Ardha Bhujangasana (Half Cobra Pose), Sarpasana (Snake Pose), and Tiryaka Bhujangasana (Twisting Cobra Pose). Each variation targets different muscle groups and offers unique benefits for the body and mind.

How to do a cobra pose correctly?

To perform Cobra Pose correctly, lie face down, place your hands under your shoulders, and gently lift your chest while keeping your elbows close to your body. Ensure your pelvis and legs remain grounded.

Who should not do Bhujangasana?

Individuals with neck or spinal issues, high blood pressure, glaucoma, pregnancy, cardiovascular problems, or abdominal hernias should avoid Bhujangasana. It’s crucial to consult a healthcare provider before practicing if you have any of these conditions.

What are the side effects of Bhujangasana?

Potential side effects of Bhujangasana include neck strain, back discomfort, or increased eye pressure. Practicing with improper form or overdoing the pose can exacerbate these issues, so it’s important to follow the correct technique and listen to your body.

Can Cobra Pose increase height?

While Cobra Pose (Bhujangasana) may not directly increase height, it stretches and lengthens the spine, improving posture and flexibility. This elongation can create the appearance of added height by promoting better alignment and spinal health.

Can we do Bhujangasana daily?

Yes, Bhujangasana can be practiced daily. It strengthens the spine, enhances flexibility, and improves posture. However, ensure proper form and listen to your body to avoid overstretching or injury, especially if you have pre-existing health conditions.

What are the 5 benefits of Bhujangasana?

  • Strengthens the spine and back muscles.
  • Enhances flexibility and improves posture.
  • Stimulates abdominal organs, aiding digestion.
  • Relieves stress and reduces anxiety.
  • Opens the chest, improving lung capacity and breathing.

What are the side effects of Cobra Pose?

Cobra Pose may cause lower back strain if performed incorrectly, leading to discomfort. It can also exacerbate neck pain if the head is lifted too high. Individuals with herniated discs should exercise caution when practicing this pose.

Who should avoid Cobra Pose?

Individuals with severe back injuries, carpal tunnel syndrome, or recent abdominal surgery should avoid Cobra Pose. Pregnant women and those with chronic neck or spine conditions should consult a healthcare professional before attempting this yoga posture.

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