BHUJANGASANA

Method of Practice: Bhujangasana (Cobra Pose)

01
Lie flat on your abdomen with your legs straight and together.
02
Bend your elbows and place your palms on the floor beside your chest, keeping your elbows close to your body.
03
As you inhale, slowly raise your head, chest, and upper abdomen. Keep the area below the navel, including the pelvis and pubic region, in contact with the floor.
04
Gradually straighten your arms as much as is comfortable, allowing your hands to support your body weight. Lift your chest upward and gently tilt your head back.
05
Hold the posture for a few seconds while breathing normally.
06
As you exhale, slowly lower your body back to the starting position.
07
Rest for a few seconds and repeat the practice.
08
Begin with 10 repetitions and gradually increase the number under the guidance of a qualified physician or yoga expert. Never force the movement. Start according to your comfort and flexibility, and increase the repetitions gradually.

Improves blood circulation.
Helps relieve constipation, indigestion, and gas-related digestive disorders.
Strengthens and increases the flexibility of the spine and helps alleviate lower back pain.
Supports the healthy functioning of the chest, lungs, pancreas, and uterus.
May help relieve menstrual discomfort.

Particularly beneficial for heart and respiratory disorders, sciatica, back pain, and spinal stiffness.
Also serves as a supportive practice for thyroid disorders, menstrual pain and cramps, improving metabolism, digestive disorders, and obesity.

Do not perform this pose if you have: Hernia, Pregnancy.
Practice this pose only under the guidance of a qualified physician or yoga expert if you have:
Heart disease
A slipped (herniated) disc
Peptic ulcer
Hyperthyroidism
Any other serious medical condition

Our yoga experts are here to help you practice correctly and safely for maximum benefits.