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BHUJANGASANA

 (The Cobra Pose)

 

The vertebral column and the spinal cord are considered to be most important for health. https://fitnessallrounderr.blogspot.com (The Cobra pose) It is said that our age depends upon the health of our spinal column. The ancient science of chiropractic is said to cure various disorders by giving proper pressures to the vertebrae or by stretching or twisting them. It is widely practised in the modern age, too. The vertebral column is support for the spinal cord. For keeping the nervous system trim it is necessary to take care of the thing that supports it, i.e. the spinal column.

In Yoga there are many Asanas which maintain the flexibility of the spinal column, increase the circulation of blood therein, improve the health of the spinal cord and increase its efficiency. Various Asanas involve the varied movements of the spine. Hatha Yoga mentions many Asanas, Bandhas and Mudras for twisting the spine, bending it in as many directions as possible and to the extent possible. In this book, some selected Asanas are described where the spine is given a backward bend.

In Bhujangasana, the portion of the body from the toes to the umbilicus is on the floor and the portion of the body from the waist to the head is raised with the help of the muscles of the back. Hence, the raised portion of the body looks like the raised hood of a cobra. Therefore, this Asana is called Bhujangasana (The cobra pose) or Sarpasana (The Snake Pose, Cobra Pose or Serpent Pose).

In this posture, as well as the postures attained in the leading practices, the muscles of the abdomen, chest and neck are stretched. Also, while attaining the Asana each vertebra is raised up and backwards - a movement similar to that of raising of each ring of a chain - giving a backward bend to the spinal column. Although the technique for performing the Asana has been divided into various steps, this has been done only for a proper understanding of the technique. However, while performing the Asana, one should remember that all movements should be continuous and rhythmic from beginning to end.

Contraindications : Severe back-ache or neck-ache; any acute abdominal problem like ulcers, appendicitis or hernia causing pain.

Leading and Preparatory Practices : In Bhujangasana, the objective is to make maximum use of the shoulder and back muscles for giving a backward bend to the spinal column. For conditioning the body for this pose, it helps if you practise some preparatory practices, viz. Poorva Bhujangasana followed by Sulabha Bhujangasana. Both these practices are described below.

POORVA BHUJANGASANA (The Pre-Cobra pose)

Starting Position: Lie down on the floor on the chest. Keep the hands by the side of the body and the face to either side. Keep the legs with some distance between them, in a comfortable position (fig.1).

Fig. 1

Technique of Attaining the Asana : Keep your forehead on the ground and take both hands on the back. Take hold of the left wrist with the right palm and lightly fold in the fingers of the left hand (fig. 2).

Fig. 2

Bring the elbows closer to each other. Raise the head slowly, first touching the floor with the nose (fig. 3).

Fig. 3

Push the chin as much to the front and as high as possible (fig. 4).

Fig. 4

Next, by contracting the muscles of the neck and upper back, raise the head upward and backward to the extent possible (fig.5).

Fig. 5

Now curving the shoulders backwards, let the shoulder blades come as close to each other as possible. By contracting the muscles of the back and using their strength, raise the torso further. Take it as much to the back as possible (fig. 6).

Fig. 6

This is the final stage of POORVA BHUJANGASANA. Maintain it according to capacity.

Breathing : Normal throughout.

Eyes and Attention : Close the eyes and consciously relax those muscles (from waist downwards) which are not involved in attaining the Asana, i.e. practise conscious differential relaxation. Then do Pranadharana.

Releasing the Asana : Relax the back muscles. Let the upper portion of the abdomen, the chest and the shoulders come down very slowly, in that order. By relaxing the muscles of the neck and the shoulders, let the head come down. First touch the floor with the chin and bring it towards the chest. Touch the floor with the tip of the nose. Next, bringing the chin still further towards the chest, keep the forehead on the floor. Keep the hands on the floor by the side of the body, and tuming the face to one side, relax the entire body from feet to head.

Practice : Maintain the final posture for 3 to 5 breaths and perform 3 to 5 rounds. You should change the hands in grasping wrist.

NOTE : After sufficient practice, keep the legs, toes and heels together and perform Poorva Bhujangasana. 

Probable Mistakes 

- Tendency to hold the breath while performing the Asana or while main- taining the final posture.

- Raising the body speedily or with force or with jerky movements.

Correction

-Consciously avoid this tendency. Continue normal breathing

- Raise the upper portion of the body only from the umbilicus up. Do not raise the body speedily, with force or jerks.

- Raising up of the pupils or eyebrows while raising the head.

- Consciously check this tendency. Such actions do not in any way contribute to raising of the head or taking it backwards. Instead, this may cause unnecessary strain on the eyes due to which the eyes may start paining. So avoid such strain on your eyes.

SULABHA BHUJANGASANA 

(The Easy cobra pose)

Starting Position and Technique of Attaining The Asana : Lie face down. Bring the legs together, hands by the side of the body and rest the forehead on the floor. Fold the arms at the elbows and rest the forearms on the ground by the side of the chest in such a way that the joined ſingures are in line with the forehead. Now in a slow, continuous movement take forward the nose grazing the ground. Take the chin as much to the front as possible. Now contracting your neck muscles raise the head. On the support of the forearms resting on the ground raise the chest. Raise and take backward your head as much as you can. Remember, all these movements should be easy and natural. This is the final position of Sulabha Bhujangasana (the easy cobra pose) (fig. 7). Be steady in this posture Yogically for some time as your capacity permits.

Fig. 7 

Breathing : Normal and natural throughout.

Eyes and Attention : Close your eyes, go in for differential relaxation and then do Pranadharana.

Releasing the Asana : Open your eyes. Bringing forward the chin, slowly lower the chest. Now as you bring your face towards the chest, first touch the ground with the chin, then with the nose tip and finally rest the forehead on the ground. (The cobra pose)Stretch the arms full length by the side of the body, as in the starting position. Turn the face to one side. Take a little distance between the legs and lie restfully for some time.

Practice : Maintain the final posture for 3 to 5 breaths and perform 3 to 5 rounds.

Practice of Poorva Bhujangasana and Sulabha Bhujangasana for some days will help you perform Bhujangasana proper. .

BHUJANGASANA (The Cobra Pose)

Starting Position : Lie down on the floor on the chest. Keep the hands by the side of the body. Let the face be turned to either side. Keep the legs near each other in a comfortable position (fig. 8).

Fig. 8

Technique of Attaining the Asana : First bring the knees, heels and toes together. Keep the forehead on the floor (fig.9).

Fig. 9

Next, fold both the arms at the elbows and place the palms on the floor. The four finger should be together, with the thumbs apart and in line with the nipples. Bring the elbows closer to each other (fig. 10).

Fig. 10

Then raise the head, grazing the floor first with the nose and then with the chin

(fig. 11).

Fig. 11

Take the chin forward and upward to the extent possible (fig. 12).

Fig. 12

Now, by contracting the neck muscles and only on their strength, raise the head upwards and backwards as much as possible (fig. 13).

Fig. 13

Then, curving the shoulders backwards, let the shoulder blades come as close to each other as possible. By contracting the muscles of the back and only on their strength, raise the torso from the navel upwards. Take it as much to the back as possible (fig. 14). This is the final stage of Bhujangasana (the cobra pose). While attaining it and also while maintaining it for a long time, do not take the support of the hands or shoulder muscles.

Maintain the final stage according to your capacity for 3 to 5 breaths.

Fig. 14

NOTE: In this posture, the muscles of the abdomen, chest and neck are stretched. While attaining it you should raise the vertebrae and curve them back one by one like the links of a cycle chain. This is to give a backward bend to the spinal column. However, these actions should not be done in a stopand - go fashion but with a continuous movement and rhythmically from beginning to end.

Breathing : From beginning to end keep breathing in a natural normal manner.

Eyes and Attention: Close the eyes and practise conscious differential relaxation, i.e. consciously relax those muscles which are not used while attaining, maintaining and coming out of this Asana (in this case, the muscles from the waist downwards). Then do Pranadharana.

Releasing the Asana : Relax the muscles of the back. Let the upper portion of the abdomen, the ribs, chest and shoulders come down in that order. By relaxing the muscles of the neck and shoulders, bring the head down. First touch the floor with the chin and draw it in towards the chest. Touch the floor with the tip of the nose. Next, drawing the chin still further towards the chest, keep the forehead on the floor. Let the hands lie on the floor by the side of the body. Turn the face to the side opposite to that to which it faced in the starting position. Relax the entire body from feet to head.

Practice : Maintain the final posture for 3 to 10 breaths and perform 3 to 5 rounds.

Probable Mistakes

While performing this Asana or while maintain- ing the final posture, there is a tendency to take support of the hands or to hold the breath.

- Raising the body rapidly or forcibly or balancing the upper portion of the body on the straight hands as in Surya Namaskara.

- There is also a tendency to raise the pupils or eyebrows while raising the head.

Correction :

- These tendencies should be consciously avoided. Continue normal breathing; and perform the Asana on the strength of the muscles of the back, neck and shoulders.

- Avoid this as it will defeat purpose of this Asana.

- This is a reflex action which does not in any way contribute to the raising of the head or to taking it backward. On the contrary, the strain produced on the eyes may lead to pain in the eyes. Hence avoid this consciously.

Benefits of Bhujangasana

( The Cobra Pose)

1. Owing to the stretching of the muscles of the abdomen and the chest, their flexibility increases. As a result, respiratory, digestive and excretory processes are improved. The practice of this Asana helps in curing indigestion and constipation and also increases your lung capacity.

2. Owing to the stretch to the neck, throat problems caused blood get cured.

by improper circulation and congestion of

The health of the glands situated in the neck improves. 3. Owing to the pressure on and the stretching of the lower abdomen, the tone of the intestines is improved.(The cobra pose) The release of gas is facilitated. This relieves flatulence.

4. Owing to the contraction of the muscles of the back, even the smallest muscles of the spinal column as well as the muscles of the back are strengthened. The blood circulation in the vertebral region is improved, and consequently the nerves in this region are invigorated. The flexbility of the spine is maintained and increased. Minor dislocation of the vertebrae is corrected by the daily practice

5. Functional disorders caused by constant strain on the muscles of the back, neck and waist are treated by this Asana. It is a must for those who, sitting in a chair, stoop or slouch to do table work. After a day's work, 4 to 5 rounds of Bhujangasana take away the strain on the muscles of the neck, back and waist and prevent many problems arising out of excessive stooping or slouching.

6. Kyphosis (back hunch) or stoop caused by habitual slouching of shoulders can be corrected by long and regular practice of this Asana.

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