International Journal of Trend in Scientific Research and Development (IJTSRD)

Volume 4 Issue 1, December 2019 Available Online: www.ijtsrd.com e-ISSN: 2456 – 6470

Importance of Bhujangasana in Daily Life

Dr. Jyoti Gangwal1, Dr. Sanjay Kholiya2, Dr. Vikash Bhatnagar3, Dr. Sandeep M. Lahange3
1,2PG
Scholar, 3Associate Professor,
1,3Department Sharir Rachana, NIA, Jaipur, Rajasthan, India

2Department RSBK, NIA, Jaipur, Rajasthan, India

ABSTRACT How to cite this paper: Dr. Jyoti Gangwal

Ayurveda is the science of life. It plays an important role to prevent and treat | Dr. Sanjay Kholiya | Dr. Vikash Bhatnagar
the disease. Ayurveda specifically deals with mind body balance. The main | Dr. Sandeep M. Lahange "Importance of
part of it is Yoga and Asana. Yoga provide us a simple remedies, facile skills Bhujangasana in Daily Life" Published in
and procedure of good health. Asana gives physical and mental power and International Journal
tone the body-mind for further exercise. Bhujangasana is often referred to as of Trend in Scientific
the Cobra Pose. This Yoga Asana helps tones the abdomen and strengthen the Research and
spine. One of the main benefits of Bhujangasana is that it helps to improve Development (ijtsrd),
blood circulation. Snake pose in Yoga is considered one of the best Asanas to ISSN: 2456-6470,
get a flat stomach. Bhujangasana benefits are extended to your beauty because Volume-4 | Issue-1,
of the stretching of the abdominal muscles. December 2019, IJTSRD29662
pp.646-651, URL:
KEYWORDS: Yoga, Asana, Bhujangasana, snake pose, abdominal muscles. www.ijtsrd.com/papers/ijtsrd29662.pdf

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INRODUCTION
Ayurveda play an important role to prevent and treat the further exercise.[6] Asana helps to synchronize the mind with
disease. It is the science of life. Health is disturbed today by body.[7]
the sedentary lifestyle, physical and mental pressure or
stress, abnormal personal habits and food habits which Yogasana
cause many disease. According to various texts the primary Patanjali Yoga described about eight branches –Yama,
goal of Ayurveda is – “Swasthasya Swastya Rakshanam, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyan,
Aturasya Vikara Prashamanam”[1] which means increasing Samadhi. Patanjali Yoga given third place to Asana[8], while
the good health and treat the disease. Ayurveda specifically “Hatha Yoga” given first place to “Asana” because it giving
deals with mind body balance. The main part of it is Yoga physical and mental happiness. “Ha”means sun which means
and Asana.. It is essential to being healthy. Yoga appeared at energy of solar plexus, “Tha” means moon which means
the time of the Vedas and Upanishads. Yoga is India's oldest energy of the emotions, present in the limbic system of brain,
scientific, ideal devotional regulation. It is a process of so both the energy come together in the Yoga.[9]
teaching the brain and growing its capacity of fine If Asanas is done accurately in relaxed and pleasant
perceptions. Yoga provide us a simple remedies, facile skills atmosphere, the muscles of the body get relax because these
and procedure of good health and hygiene to gain physical relaxing impulses go back to the brain and relax it. Other
and mental fitness in less time.[2]Yoga is praised by modern benefits are mental balance, good health, calmness of mind.
medical science because it increase immunity, give disease The ancient Yogacharyas advised about the mastery of one
free life and decrease the stress of present fast life. It is a Asana. Bhujangasana helps tones the abdomen and
scientific procedure by which we can develop our own inner strengthen the spine. One of the main benefits
strength with inself. In Sanskrit language Yoga means of Bhujangasana is that it helps to improve blood circulation.
“adduction”, add the soul of human from the God. Yoga Snake pose in Yoga is considered one of the best Asanas to
provides us moral and spiritual growth but also useful in get a flat stomach.
prevent physical and mental disease.[3] Yoga and Asana effect
the physiology of important anatomical structure during Aim and Objectives
procedure and steps.[4] The definition of Asana is “Sthira
To elaborate the benefits and anatomical structures of
Sukham Asanas”[5] which means well balanced,pleasant Bhujangasana.
position of body. Asana are the “skillful exercises” that gives
To escape from injuries which held by doing
physical and mental power and tone the body-mind for Bhujangasana.

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
Material and Methods spine, and stretches anything between the navel and the

Texts related to Yoga-Asana and their commentaries. chin".[10]

Other source are online information, print media,
journals etc. Steps
अगुठं नाभपयतमधो भूमौ वनयसेत ् ।।
Bhujangasana

Bhujangasana is often referred to as the Cobra Pose. करतला!यां धराध#ृ वा ऊ%वशीष: फणीव ,ह।|41।।

This Yoga Asana helps tones the abdomen and दे हाि0नवधते न#यं सवरोगवनाशनम ् ।
strengthen the spine.
जागत भुजगीदे वी साधना2 भज
ु गासनम ् ।42।।[11]
The name Bhujangasana comes from the Sanskrit word
'Bhujanga' which translates to 'snake' or 'serpent' and How to perform the cobra pose with right techniques is one
'Asana' meaning 'posture'. Hence, it is often referred to as the of the important aspects to extract its health benefits. The
Cobra Pose, as it reflects the posture of a cobra that has its steps to do cobra pose is being mentioned here.
hood raised. 1. Lie down on the stomach by keeping your legs together.
Make a gap of 1-2 feet between the legs if somebody has
Seema Sondhi of The Yoga Studio in Delhi says, "The Cobra backache.
Pose opens up the shoulders and the neck, stretches muscles 2. Put your palms besides your shoulder and the head
in the shoulders and chest, strengthens the arms and also should rest on the ground.
helps treat constipation". It can be significantly useful at 3. With inhaling raise your head up to your navel region
relieving discomfort in the muscles of the back, neck and and try to see the roof.
abdomen. Just a little time spent in Bhujangasana goes a long 4. Maintain the position till 10 to 60 seconds with steadily
way; especially towards reducing stress and anxiety. It is inhaling and exhaling.
part of the sequence of Yoga postures in Surya Namaskar or 5. Come to the original position slowly with deep
Sun Salutation. Zubin Atre, Founder of The Atre Yoga Studio exhalation.
says, "If done right, Bhujangasana helps strengthen the 6. Repeat the process for 3 to 5 times.

Fig. Bhujangasa na

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
Types helpful in strengthening your spine. It is designed so that
There are four types of Bhujangasana. your lower and upper back is stretched. But if you suffer
1. Cobra pose (Saral Hasta Bhujangasana): This is the from chronic back pain, it is recommended to consult a
advanced form of Bhujangasana when the head is raised doctor to make sure you have no contraindications.[15]
just like the hood of a serpent or cobra. Cobra pose has
been given special significance in Hatha Yoga and covers Contraindication
to all the body systems of the body from the health point The few don'ts or contraindications that come under Cobra
of view. Pose (Bhujangasana) are:
2. Curved hands cobra pose (Vakra Hasta
Those with severe back problems relating to the spine
Bhujangasana) is an effective cobra pose that helps to should clearly avoid this Yoga pose.
enhance the efficiency of digestive system.
Someone having neck problems relating to spondylitis
3. Half cobra pose (Ardha Bhujangasana) is also known too should clearly avoid this Yoga pose.
as sphinx pose because the final Asana is resemble to an
Someone suffering from stomach disorders like ulcers
Egyptian sphinx. This Asana is particularly beneficial for should ensure proper guidance while doing this Yoga
those who have stiff back and helps to provide flexibility pose or avoid this Yoga pose if discomfort is seen or felt.
to the body.
Pregnant women should avoid this Yoga pose as a lot of
4. Cobra pose with raising palm– This is good Yoga pressure is felt at the lower abdomen and can also cause
exercise for buttock. It can be practiced to reduce fat injury if the position of the arms is not correct while in
from the waistline as well as for buttock beauty.[12] this pose.

Someone suffering from severe asthma should avoid this
Benefits of Cobra Pose pose and work on breathing techniques through

Stretches muscles in the shoulders, chest and Pranayama before attempting Cobra Pose.
abdominals

Decreases stiffness of the lower back Thus with the guidance of a good Yoga teacher and a

Strengthens the arms and shoulders qualified experienced Yoga expert the above situations

Increases flexibility can be analysed and worked at with precautions.[16]

Improves menstrual irregularities

Elevates mood Precautions

Firms and tones the buttocks "Cobra pose is simple enough for beginners, but there are a

Invigorates the heart surprisingly high number of mistakes made.

Stimulates organs in the abdomen, like the kidneys

Relieves stress and fatigue 1. Wrong hand placement: "Before you lift your head and

Opens the chest and helps to clear the passages of the chest from the floor, make sure your hands are positioned
heart and lungs correctly. Your hands should be next to your chest and under

Improves circulation of blood and oxygen, especially your shoulders.
throughout the spinal and pelvic regions

Improves digestion 2. Locking the elbows: "Many people keep

Strengthens the spine their arms totally straight while getting into Bhujangasana

Soothes sciatica and that is incorrect. Locked elbows can jam your shoulders

Helps to ease symptoms of asthma[13] toward your ears. So slightly bend your arms and relax.

Reduces belly fat: Although we claim that we practice Yoga 3. Jamming the neck: In the classical version of Cobra
for a perfect life, all beauty lovers secretly admire the pose, the neck is arched back in a graceful extension of the
benefits of Yoga. Snake pose in Yoga is considered one of the spine. This healthy arc can easily turn into unhealthily
best Asanas to get a flat stomach. Bhujangasana benefits are throwing the head backwards. To maintain length in the
extended to your beauty because of the stretching of the upper spine, gaze directly forward or diagonally downward.
abdominal muscles.
4. Crunching the lower back: Cobra isn't about how high
Improves circulation: Good blood circulation is the key to you can lift but about your spinal extension. Peel yourself off
staying energized and active. One of the main benefits the floor one vertebra at a time to create a beautiful, even
of Bhujangasana is that it helps to improve blood circulation. arc. If your arc is turning into more of an L shape, you've
Once you have good blood circulation, your body’s cells will come up too high and should lower a few inches to avoid
get enough nutrients and oxygen. Improved blood crunching your low back.
circulation will also help maintain hormonal balance.[14]
5. Clenching the buttocks: There is a temptation to
Manage stress: If you have problems like anxiety or squeeze the buttocks in Bhujangasana as the backward bend
depression, here’s the good news! Practice Bhujangasana as doesn't come naturally to the body. Save energy and relax
it is found very helpful in treating stress symptoms like your glutes instead".
fatigue, headaches and weakness. Along with this, it is
effective in managing depression as well as to some extent. 6. Crowding the feet: If you're getting into low Cobra
But, if you suffer from migraine or insomnia, take the advice Pose, then it's okay to have your feet together. However if
of an expert. you're rising into extended Cobra Pose, your feet should at
least be hip-distance wide to lessen pressure on the low
Strengthens your spine: Since the snake pose in Yoga is back. Point your feet straight back, heels toward the sky and
helpful in providing a good extension to your back, it is very tuck your toes under.

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
7. Lifting the hips: Cobra pose uses the back muscles to Trapezius muscle. The trapezius muscle extends from the
maintain the lift rather than the arms and legs. While back of the head down to the shoulder blade. It is partially
keeping the hips on the floor, use your back muscles-instead responsible for the gross motor movements of the head and
of brute arm strength-to lift your torso. Stop just before your neck. When the practitioner firms the shoulder blades into
hips lift off the floor.[17] the back in cobra pose, the trapezius muscle engages.

Tips for Beginner’s Abdominal muscles. The abdominals are located in the
Do not over do the backbend, avoid straining your back to lower belly, between the ribs and the pelvis. They control the
find the height at which you can feel comfortable, if you feel tilt of the pelvis and the curve of the lower spine. Engaging
uncomfortable than take your hands off the floor for a few the transverse abdominis, which stabilize the spine, in cobra
moment, by which the height you find will be through pose protects the lower back from dangerous compression.
extension.[18]
Hamstrings. The hamstring muscles are the three long
Anatomy muscles that run along the back of the thigh. They extend the
Erector spinae. The erector spinae is a bundle of muscles hip, flex the knee, and rotate the lower leg. In cobra pose, the
and tendons in the back that control extension and rotation. hamstrings are the prime mover in the pose’s hip extension.
Because they are responsible for straightening the back, the When the hamstring muscles are weak, the gluteus maximus
strength of the erector spinae muscles are closely linked compensates. This minimizes the benefit of the internal
with posture. The prime movers in cobra pose are the deep rotation and hip extension, so make sure your gluteal
back muscles i.e. the erector spinae. muscles are not working hard in cobra.

Fig. Anatomical structures effecting by Bhujangasana

Variations Twisting Cobra Pose (Tiryaka Bhujangasana). Twisting

Baby Cobra Pose (Saral Bhujangasana). Baby cobra pose cobra Yoga pose exercises the obliques and improves range
is a gentle variation that engages just the back muscles. In of motion. Once you’ve assumed full cobra posture in step
step five (above), raise the palms off the mat so they hover eight (above), inhale and look forward. Exhale and twist to
less than an inch above it. Lift the shoulders and chest using the right, looking over your right shoulder towards your left
just the back (engage your thighs and abdomen to prevent heel. Inhale and come back to center. Exhale and twist to the
compression) for a mini backbend. opposite side. Repeat in tune with the rhythm of your breath.

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Striking Cobra Pose (Ardha Ustrasana). Striking cobra
Advasana (Reverse Corpse Pose)
Yoga pose is a dynamic variation that incorporates child’s
Salamba Bhujangasana (Sphinx Pose)
pose (Balasana). Since child’s pose is a counter pose to
cobra, this dynamic sequence is incredibly beneficial. Once The preparatory Yoga poses can vary depending on the
you’ve assumed full cobra posture in step eight (above), level of the student and their body.
exhale and push back into child’s pose. Keep your palms
stationary on the mat and your elbows bending backwards, Thus the sequencing for Cobra Pose (Bhujangasana)
not side ways. Inhale and “slither” low across the mat with should be followed depending upon the students
elbows bent, back into cobra pose. Repeat in tune with the flexibility. The above Yoga poses were more for the
rhythm of your breath.[19] intermediate level of the students.

Bhujangasana Modifications Follow-up Poses

Reading the strength and flexibility of the body of the The benefit of any Yoga pose can be obtained only if the
students should be an important observation by the Yoga muscles which were put to stress are relaxed immediately.
teachers. As no two bodies have the same flexibility and Thus under the category of relaxing Yoga pose or follow-up
shape, the alternative ways to perform a particular Yoga Yoga poses for Cobra Pose (Bhujangasana), a few are
poses can vary. The common modifications though are explained below:-
explained below:
Prasarita Balasana (Wide Child's Pose)

It is important to enjoy and understand the body during
Vajrasana (Thunderbolt Pose)
the practice of any Yoga pose, so in Cobra Pose
Matsyasana (Fish Pose)
(Bhujangasana) try and avoid pushing the back beyond
Savasana (Corpse Pose)
your limit. In order to get the back a bit comfortable, you
could bend the elbows a bit backwards and release the Thus are few Yoga poses which can relax the body after
stress around the lower back. performing Cobra Pose. The sequence of the Yoga poses

If the wrists are not strong to be placed on the floor can be modified as per the requirements of the students
directly, you could use a blanket to give that extra and their level of practice.
support and enjoy the Yoga pose.

If the back is still stiff and you cannot take it further,
Salabhasana (Locust Pose)
then try and start with supporting the body on the
Dhanurasana (Bow Pose)
upper abdomen and chest first.
Ustrasana (Camel Pose)

If a student has a strong back but looses balance due to
uncontrolled breathing, the Yoga teacher can help by Most of these back bends improve the blood circulation
lifting the arms of the student from behind thus giving around the spine and thus bring an overall balance to
the back the stretch that is required. the nervous system.[20]

One can use the wall for support too. Having the chest
close to the wall, place the entire arms on the wall and Conclusion
stretch upwards on the wall. But make sure you have a Yoga is the science of life. Yoga is India's oldest scientific,
teacher to guide you as a slip of the arms can cause ideal devotional regulation. It is a process of teaching the
injury. brain and growing its capacity of fine perceptions. Yoga

If the pressure on the lower abdomen is causing provide us a simple remedies, facile skills and procedure of
discomfort, then place a blanket below your pelvis and good health and hygiene to gain physical and mental fitness
abdomen and with support raise the body up. in less time. Daily practice of Yoga, Asana and Pranayama
with proper attention gives result pure blood supply to body
Remember the more the lower back is relaxed the more parts like heart, liver, lungs, pancreas, intestine, kidney,
the rest of the body will relax. One can relax with proper ligaments, tissues, muscles, and glands of human body. It
breathing which is essential for the perfection of any also increases the digestion power. It control power of the
Yoga pose. sense organs and awareness. Yoga and Asana will give
disease and stress free healthy life. Anatomical structures
Preparatory poses during breath and postures as lungs, ligaments, muscles and
As Cobra Pose (Bhujangasana) also works on the shoulders bones, ligaments, joints, muscles and tendon during
and arms apart from the back, the muscles around these movement are involved. Anatomical structures and their
shoulders and arms should be relaxed and worked at before work are behind the scientific benefit of Yoga and Asana.
going in to Cobra Pose (Bhujangasana). Some of the Yoga Bhujangasana is a complete Asana which manage the health
poses for preparation of Cobra Pose are below:- of human body and improve the spiritual level.

Stretches like Standing Spinal Twists (and Standing Bhujangasana is a series of the Asana gives very much
Spinal Twist II), Standing Side Bend Pose, Standing remedial effect in all the back problems and improve
Backbend, Standing Side Stretch, Standing Pelvic digestion also.
Circle and Standing Forward Fold are a good way to
open up the arms and lower back. Reference

Suryanamaskar: The series of Yoga poses in [1] Charak samhita, vidhyotini-hindi commentary; 1st part,
Suryanamaskar has in itself 12 Yoga poses and of which Shri Satyanarayan shastri; chaukhambha bharati
Cobra Pose (Bhujangasana) is one of them. So practicing academy, Varanasi,(U.P.);edition 2013, page no.589.
the Surya Namaskar is beneficial. It tones the biceps and
[2] Meditation and Yoga—Masahiro Oki, published by Oki
triceps, thus making them stronger for Bhujangasana.
Yoga publications, Japan, first edition, 1978.

Adho Mukha Svanasana (Downward Facing Dog)

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[3] Deepak Chopara, Yoga anatomy and physiology, page [12] https://www.gyanunlimited.com/health/cobra-Yoga-
no.3 pose-Bhujangasana-meaning-steps-and-health-
benefits/9119/
[4] Dr. Ishwar V. Basavaraddi, Scientific aspect of Yoga,
page no. 10 [13] https://arogyaYogaschool.com/blog/10-health-
benefits-of-cobra-pose-Bhujangasana/
[5] Michel beloved/ Yogi madhvacharya,
PatanjaliYogasutra chaptor 2sadhana pada, verse [14] Swasthvritta Vigyan; Dr. Sarvesh kumar agrwal;
46,47,48 ;2009 Chaukhambha Orientalia, Varanasi,(U.P.)edition 2015
page no. 368
[6] Saraswati, Swami Satyananda; Asana Pranayama
Mudra Bandha, Bihar School of Yoga, Munger, 1993. [15] Yoga sudha, essence of Yoga,volume 1st ; Shri Kashinath
Samagandi, Ayurveda and sanskrit pustak bhandar
[7] Yoga and Ayurveda-by Dr. Satyendra Prasad Mishra
publications, jaipur, rajasthan; edition 2016, page no.
[8] Michel beloved/ Yogi madhvacharya, 115
PatanjaliYogasutra chaptor 2sadhana pada, verse
[16] https://www.tummee.com/Yoga-
46,47,48 ;2009
poses/Bhujangasana/contraindications
[9] Sinh Pancham translated in english The Hath Yoga
[17] https://food.ndtv.com/health/Bhujangasana-get-
Pradipika , Panini office Allahabad, 1914
flexibile-and-strengthen-up-with-the-cobra-pose-
[10] https://food.ndtv.com/health/Bhujangasana-get- 1419213
flexibile-and-strengthen-up-with-the-cobra-pose-
[18] https://www.sarvYoga.com/Bhujangasana-cobra-
1419213
pose-steps-and-benefits/
[11] Gheranda Samhita; Sanskrit- English commentery, shri
[19] https://fitnessgoals.com/cobra-pose/
Srisa Chandra vasu; Sri satguru publication, Delhi,
India; Ediction1979, page no.19. [20] https://www.tummee.com/Yoga-
poses/Bhujangasana/preparatory-poses

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