Q.The starting position of Bhujangasana (Cobra Pose) is:
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Bhujangasana — the Cobra Pose — begins lying flat on the abdomen, forehead down, legs together, palms under the shoulders. From there the chest lifts into a backward bend, imitating a cobra raising its hood. A backward bend is simply not available from a supine, seated or standing start.
Why the name gives the answer away
Bhujanga means serpent, and asana means posture. The pose is modelled on a cobra rearing up: the lower body stays on the ground while the head and chest lift. A snake lies on its belly — so the asana must start prone. Reading the Sanskrit name is often the fastest route to the answer in these questions.
Procedure
- Lie prone on the mat — abdomen and chest on the floor, forehead resting down.
- Keep the legs together and straight, with the toes pointing backwards and the tops of the feet on the floor.
- Place the palms flat on the floor directly beneath the shoulders, keeping the elbows tucked close to the sides of the body.
- Inhale and slowly raise the head, then the neck, then the chest, straightening the arms and arching the spine backwards. The navel stays down and the shoulders roll away from the ears.
- Look slightly upwards. Hold the position, breathing normally, for a comfortable count.
- Exhale and return down in reverse order — chest, then neck, then forehead to the floor.
The palms under the shoulders with elbows in is the detail that distinguishes Bhujangasana from a plain floor push-up. The lift is meant to come from the back muscles, with the arms only assisting; the navel is not thrown off the ground.
Benefits
- Strengthens the muscles of the back and spine and improves spinal flexibility.
- Opens the chest and expands the lungs, helping in asthma and other respiratory complaints.
- Massages the abdominal organs, aiding digestion and relieving constipation.
- Tones the buttocks and shoulders; helps correct a rounded upper back.
- Relieves stress and fatigue, and helps counter the effects of long hours of sitting.
Contraindications
Bhujangasana should be avoided by anyone with:
- a hernia, or a recent abdominal surgery
- severe back or spinal injury, or a slipped disc
- peptic ulcer
- during pregnancy
- acute high blood pressure, or a recent wrist injury (the pose loads the wrists)
Ruling out the other options
- (a) Lying supine (on the back) — from here the spine cannot arch backwards at all. Supine is the start for Halasana, Pawanmuktasana and Shavasana. …
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