Cobra Pose For Healthy Spine And Abdomen

Cobra pose simulates a cobra ready for strike. It is also known as bhujanga asana/ bhujang asana. Makes spine flexible and enhances facial beauty. Read these yoga tips for beginners before starting yoga asanas.

Preparation

Lie face down on the mat, forehead touching the ground. Your palms should rest on the ground just below the shoulders so that tips of fingers are touching the shoulders. Stretch the legs, keeping them straight (no bending of leg at knees). Keep the heels together and toes flat on the floor with soles pointing upwards.

Bhujang Asana (Cobra Pose)

Steps

Tilt your head slightly backward.
While inhaling slowly, raise your head and chest upwards by pressing down on the hands but letting contraction of the back take most of the strain.
Your body from toes to the navel should rest on the floor.
Then look into the sky as if a cobra is going to strike. Hold your breath in this pose as long as possible without feeling uncomfortable (initially hold your breath for 8 to 10 seconds at least).
Then while exhaling, slowly return to the face-down position. Rest in Bal Asana pose.

Practice

Repeat this asana three to four times.
As you gain more practice, try to hold your breath in bhujanga asana position as long as possible say up to a minute. If you are holding breath for a minute, then do this asana once in a day.

Benefits

Cobra pose strengthens pancreas, liver and other organs of digestive system.
Helps people with diabetes, kidneys, asthma and abdomen related health problems.
Cures constipation, indigestion, asthma and dysentery.
Makes spine more flexible, cures cervical problems, slipped disk and back ache.