Bujangasana (Cobra)

Back to core postures

Lie down on the abdomen and keep legs together. With fingertips underneath the shoulder, bring head up, chest off the ground by gently arching the upper back vertebra by vertebra. Legs and hips on the floor. Keep elbows bent and close to the body. Breathe normally.

Benefits

• Stretches the spine and brings more boold supply to the nerves and muscles of the spine.
• This asana massages and tones the back muscles particularly the lumbar region.
• Increases pressure in the abdomen region and hence combats constipation, activated digestive system.
• Overies and uterus are toned. Helps in relieving menstrual problems.

Counter-Indications

Students should not practice Bujangasana if they


• Are pregnant - however they can do a variation by standing up.
• Have lumbar back pain

Common Mistakes

• Elbows should be bent and arms should not be straight.
• Head arched back and mouth closed
• Shoulders should not be up to the ears. The upper body should be rolled and unrolled and not pushed up
• Palms should be under the shoulders and fingers should not corss the shoulders