Bhujangasana: 6 benefits of cobra pose and how to do it | XpertsReviews.com

In the calendar in charge of today, it is easy to find yourself bent by offices or glued to the screens, causing stiffness, back pain and tensions. Bhujangasana, or the installation of cobra, offers a perfect remedy for these modern problems by opening the chest, strengthening the back and calming the mind. Are you trying to strengthen your spine, improve your posture and energize your abdominal organs, at the same time? Incorporating this yoga installation into your fitness routine could be exactly what you need. This installation, which imitates a cobra with its lifted hood, is a sweet Canthbend adapted to people of all ages and all levels of fitness. It is a popular Asana yoga that offers many advantages for physical and mental well-being.

What is Bhujangasana?

Bhujangasana comes from the Sanskrit words “Bhujanga”, meaning “Cobra” or “Serpent” and “Asana” meaning “posture”. As its name suggests, the final installation looks like a cobra with its raised hood. “Cobra Pose is a mild backbend yoga installation which is classified as Hatha Yoga. It is also an alternative to Urdhva Mukha Svanasana (or a dog oriented upwards, – a installation of yoga involving a backbend with the thighs and knees lifted from the ground), in the cycle of Surya Namaskar, “explains the ‘ SAURABH Bothra yoga expert.

Bhujangasana is a popular installation due to its many physical and mental advantages, including strengthening the spine, improving posture, stretching of the chest and shoulders and stimulating the abdominal organs.

6 advantages of the installation of Bhujangasana or Cobra

Bhujangasana, or the installation of cobra, offers a multitude of advantages for your physical and mental well-being. Here’s how it helps you:

1. Strengthens the spine

Bhujangasana, or Cobra Pose, is an easy way to strengthen your spine and improve your posture. This installation engages and tones the muscles that support your back, from the base of your spine to your neck. By regularly practicing this pose, you can strengthen strength in these crucial muscles, which helps to properly align your spine, as shown in a study published in the International Trendy Journal in Scientific Research and Development. This improved alignment can lead to better posture. In addition, a stronger spine is less prone to injury and can help reduce back pain by providing better support and better stability.

2. increases flexibility

The installation of cobra is a great way to increase flexibility in several key areas of the body. The installation extends the chest, opening it and improving flexibility in the ribs and the upper back, in accordance with a study published in the International Trendy Journal in Scientific Research and Development. In addition, it stretches the shoulders, increasing the range of movements and relieving tension in this area. The sweet save-bend also extends the abdomen, which improves the muscular flexibility of the heart and can help digestion. The regular practice of Bhujangasana can cause increased flexibility in these areas, which facilitates daily movements and potentially warned stiffness or injuries.

3. Stimulate organs

This installation offers a gentle massage to the abdominal region, stimulating various internal organs. “Stretching and slight compression in the abdomen during installation can have a positive effect on organs like kidneys and adrenal glands,” explains the expert. This stimulation can improve their function, potentially helping detoxification and hormonal regulation. The increase in blood flow to these organs can also contribute to their overall health. This gentle internal massage can also contribute to an improvement in digestion and general well-being.

4. Improves the pulmonary function

This installation is a beneficial asana to improve pulmonary capacity due to its thoracic opening action. When you lift in the installation, the trunk expands, creating more space so that the lungs to be filled with air. This expansion allows deeper and more complete breaths, which increases oxygen intake. “Regular practice can help stretch intercostal muscles, which are located between the ribs, thus increasing pulmonary capacity,” explains the expert. This improved pulmonary capacity can be particularly beneficial for people with respiratory problems or participating in demanding endurance activities.

5. Keep stress and anxiety from a distance

According to published research International Journal of Preventive Science. Bhujangasana is one of these yoga installations which offers a calming effect on the nervous system, making it a precious tool to reduce stress and anxiety. The soft canton and the opening of the chest can help to release the tension maintained in the body, promoting relaxation. Deep and conscious breathing in installation can improve this calming effect, slowing the heart rate and soothing the mind. By stretching the chest and shoulders, the installation of cobra can also help to release physical manifestations of stress, such as sealing in these areas. The regular practice of this pose can lead to a greater feeling of well-being and emotional balance, helping to manage more effectively factors of daily stress.

6. Tone the muscles

Although Bhujangasana is mainly known for its advantages for the spine and flexibility, it also contributes to muscle tone. “The act of lifting the breast of the ground begins and strengthens the arms and shoulders, in particular the muscles at the back of the arms (triceps) and the shoulder stabilizers,” explains the expert. The installation also hires the buttocks (buttocks) to help raise and stabilize the lower body, which leads to a toning benefit in this area. Although it is not a primary exercise in muscle construction, isometric socket and engagement in Bhujangasana can help increase muscle tone and definition in the arms, shoulders and buttocks with a practice consistent.

How to do Bhujangasana?

Here’s how you can pose cobra in the right way.

• Start by lengthening flat on your stomach with your legs stretched behind you. Keep your feet about the width of the hip.
• Place your hands flat on the floor next to your shoulders, as if you were about to make a push-up. Your fingers should point forward. Keep your elbows hidden near your body.
• Prepare to lift by taking a deep inspiration.
• Lift your chest while you exhale and use your hands to push your chest and direct the floor. Think about it as while slowly raising the upper body. Do not only use your arms; Also try using your back muscles.
• Arch your back (a little) and continue to lift your chest, making a soft curve on your back. Don’t push yourself too far; Only go as high as it feels comfortable. Imagine that you are a cobra slowly raising your head.
• Keep your abdominal muscles tight to protect your lower back. Imagine by gently pressing your hips in the ground.
• Look straight, or maybe just a little up. Do not wrap your neck too much.
• Breathe normally while you are in the pose. Try to stay there for about 15-30 seconds, or as long as you are well.
• Go slowly, when you are ready, breathe and slowly lower your chest and forehead to the ground.

Bhujangasana side effects

Here are some potential side effects of the practice of pose of Bhujangasana or Cobra.

• If it is not done correctly, the bhujangasana can stretch the lower back, especially for people with pre -existing back problems. It is crucial to listen to your body and avoid growing beyond your limits.
• As the installation implies putting pressure on the wrists, people with weak wrists can feel pain or discomfort. The changes, such as setting up forearms on the carpet instead of the hands, can help alleviate this problem.
• People with certain medical conditions, such as recent abdominal surgery, should avoid Bhujangasana as this can worsen these conditions.
• If the neck is not properly aligned during installation, it can cause tension or neck pain. It is important to keep your neck relaxed and avoid excessive extension.

Therefore, it is crucial to consult a qualified yoga instructor or a health professional before starting Bhujangasana, especially if you have health conditions or pre -existing concerns. They can provide personalized advice and changes to ensure a safe and efficient experience.