The variations of Bhujangasana(Cobra Pose)

Cobra pose

Bhujangasana or cobra pose is a reclining back asana, generally performed in a cycle of Surya Namaskar as an alternative to Urdhva Mukha Savasana.
Bhujangasana is made by combining two words, ‘Bhujang’ and ‘Asana’ which means ‘serpent’ and ‘pose’ respectively. When performing bhujangasana, you reflect a serpent with a raised hood, that’s why it is called ‘cobra pose’.

The benefits of Bhujangasana

Bhujangasana is a very simple Asana to perform but it carries a lot of benefits with it.

  • While performing bhujangasana, the body parts which are targeted are the spine, abdominal muscles, arms and shoulder muscles, chest, and lower back. So, just by performing one asana, you get to work on your different body parts at a time. People with back pain, body posture problems, belly fat respiratory issues are most benefitted by bhujangasana.
  • It boosts your flexibility by opening your chests and shoulders.
  • Performing bhujangasana helps you burn the extra fat stored near the abdomen.
  • As it stretches the spine, it can help you get rid of your lower back stiffness.
  • Women with gynecological disorder should perform this asana. It tones the ovary and uterus.
  • As you lift yourself up with the help of your arms and shoulders, the longer you hold the pose stronger will be your ovaries.

The variations

In order to focus on a particular body part, the variations of this asana will help you.
You can try the different variations to realize the impact on particular muscles of your body.

The conventional cobra pose is a variation of this asana that people commonly perform. In this posture, you start with lying prone to the ground. Then you lift yourself up with the help of your hands. The variations you can do is with where your hands are placed. You can start with your hands parallel to your face. In the next repetition, you can place your hands parallel to your shoulders.
To attain more flexibility and stretch the spine even more, in the next repetition you can place your hands parallel to the chest.
This will create a full stretch but don’t start with this variation as it may create a problem later. You may even hurt your spine.
We have attached the YouTube video of our yogi Sunder Bishnoi showing how to perform these variations.

Cobra pose
Conventional cobra pose

The next variation in bhujangasana is half cobra pose. We also call it as Sphinx pose (salambha bhujangasana). In this posture, you rest your forearms on the ground while lifting your upper body up. This gives a gentler backbend and very suitable for beginners.

Half cobra pose for beginners

The toughest is the rising hand cobra pose.
In this, the practitioner raises their hands in the air after they have achieved the arch back. People perform it to target the glutes in particular.

Try these different variations of bhujangasana as per your convenience. The benefits of each variation are significant and have their own importance. Please take advice of a certified yoga instructor and watch this YouTube tutorial by Sunder Bishnoi.

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