Etymology and origins[edit]

The name Bhujangasana comes from the Sanskrit words भुजंग bhujaṅga, "snake" and आसन āsana,
"posture" or "seat", from the resemblance to a snake with its head raised; [2] it was described in the
17th century hatha yoga text Gheranda Samhita in chapter 2, verses 42–43. In the 19th
century Sritattvanidhi, the pose is named सरपासन Sarpāsana, "Serpent Pose", from सरप, sarpa[m],
"serpent" or "snake".[3] Yogi Narayana Ghamande described and illustrated the pose in halftone as
Bhujangasana in the 1905 Yogasopana Purvacatuska.[4]

Urdhva Mukha Shvanasana (Sanskrit: ऊर्ध्वमुखश्वानासन IAST: Urdhva mukha śvānāsana) is from the
Sanskrit ऊर्ध्व Urdhva, "upwards"; मुख Mukha, "face"; and वान Shvana, "dog".[5] The pose is one of
नवावा
those (along with Downward Dog) introduced by Krishnamacharya in the mid-20th century
from Surya Namaskar, Salute to the Sun. That exercise was not until then considered to be yoga. It
was later taught by his pupils Pattabhi Jois and B. K. S. Iyengar.[6][7]

Cobra Pose – Bhujangasana

Bhujangasana is always the starting pose of a series of backbends. The aim is to make a
gentle bow shape with your spine and to increase the flexibility and strength of mainly
your lower back. In order to lift up, the abdomen is pressing into the floor, giving a
massage to your internal organs.

Category Backbend

Chakra Manipura/Solar Plexus Chakra

Meaning Bhujang refers to a cobra.

Benefits of Cobra Pose
Regular practice in a steady and comfortable manner within a balanced yoga asana
program:

 Stimulates the Manipura Chakra and therefore stimulates and balances the
functions of your stomach, gallbladder, liver, spleen, and pancreas
  Tones all digestive organs and improves digestion, through abdominal pressure
 Increases bodily heat and therefore digestive fire
 Stimulates the contraction of your intestines and therefore helps to relieve
constipation
 Regulates blood sugar levels, by regulating the function of the pancreas
 Tones and strengthens your lower-back muscles, therefore having a positive effect
on chronic lower back pain
 Tones your buttocks and inner thighs
 Stretches the thoracic region of your spine by expanding the rib cage
 Relieves hunchback and improves posture
 Tones your ovaries and uterus and can reduce menstruation problems
 Helps to reestablish a proper lumbar curve and can therefore be beneficial for
sciatica
 Reduces fatigue and lethargy.
Instructions for Cobra Pose
How to come into the pose

1. Lie down on your abdomen, with your legs and feet together, forehead on the floor.
2. Position your palms on the floor, next to your chest.
3. Elbows are tucked in toward your body and pointing upward.
4. Breathe in, pushing your navel into the floor, and raise your head and chest off the
floor.
5. Take easy, relaxed breaths as you hold the pose.
Coming out of the pose

1. Exhale and gently lower your upper body and head to the floor. Relax in Crocodile
Pose.
Alignment Cues for Cobra Pose

 Keep your lower stomach, pelvis, and legs on the floor.

 Squeeze your legs together, heels together.
  Shoulders are down and away from your ears.
 Keep your hands slightly off the floor.
Duration of Hold

 Beginners: 30 seconds–1 minute

 Intermediate: 1–2 minutes
 Advanced: 2–3 minutes

Modifications

 If you have chronic lower-back issues or even a herniated disc, a modified version
of this pose might work well for you: Keep your hands on the floor and use them as
support.
 You can even bring your elbows onto the floor just below your shoulders.
 It is important that you stabilize your back by engaging your core.
 Suck your belly button toward your spine as you hold the pose. Keep your shoulder
blades drawn away from your ears toward your waist and look straight ahead.

Cautions and Contra-indications

 Abdominal issues (e.g. diarrhoea, ulcer, menstrual pains, recent surgery)

 Cardiovascular issues
 Lower-back and spinal issues (e.g. chronic pain, herniated disc, sciatica, SI-joint
instability)
Relevant Poses
Rest in Crocodile Pose and then move on to Locust Pose – Shalabhasana.
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