Bhujangasana is a cornerstone of Hatha yoga and a key pose in Surya Namaskar. The legs stay grounded, the pelvis stays heavy, and the chest lifts using the strength of the back more than the arms.
Think forward and up, not back and down. A low cobra with an open heart is better than a high cobra with a compressed waist.
How to practise
- Lie on the belly. Legs together or hip-width. Tops of the feet on the floor. Forehead down.
- Place the palms under the shoulders, elbows tucked in like grasshopper legs.
- Inhale, press the pubic bone down and lift the chest, using the back muscles first. Arms stay slightly bent.
- Roll the shoulders back. Gaze forward or slightly up without crunching the neck.
- Exhale and lower. Turn the head to one side and rest.
Hold 15–30 seconds. Repeat 3–5 times.
Benefits
- Strengthens the spine, buttocks and arms
- Opens the chest and improves lung capacity
- Counters slouching and mild lower-back stiffness
- Stimulates the abdominal organs and can help digestion
Precautions
Avoid in pregnancy, recent abdominal surgery, hernia, carpal-tunnel pain or acute back injury. Keep the lift small if you have spondylosis.
