Bhujangasana or Cobra pose

How to do Bhujangasana.

• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself. 

Benefits of Bhujangasana

Strengthens your spine: Since the snake pose in yoga is helpful in offering a good stretch to your back, it is very helpful in strengthening your spine. It is designed in such a way that your lower and upper back is stretched. But if you suffer from chronic back pain, it is recommended to consult a doctor to make sure that you don’t have any contraindication.

Stimulates abdominal organs: Bhujangasana benefits are not limited to physical benefits, but it is extended to physiological effects as well. Bhujangasana is very useful for people who suffer from digestive disturbances. The stretching pose helps in giving a gentle massage to the internal organs and will stimulate the digestive system to function well. 

Reduces belly fat: Even though we claim that we practise yoga for a perfect living, all beauty freaks secretly admire the beauty benefits of yoga. Snake pose in yoga is considered to be one of the best asanas for getting a flat belly. Bhujangasana benefits are extended to your beauty because of the stretching of the abdominal muscles. 

Improves circulation: Good blood circulation is the primary requirement to stay energetic and active. One of the major Bhujangasana benefits is that it helps in improving blood circulation. Once you have proper blood circulation, your body cells will be supplied with enough nutrients and oxygen. Improved blood circulation will also help in keeping the hormone balance.