Cobra pose

File:Bhujangasana Yoga-Asana Nina-Mel.jpg

Cobra pose or Bhujangasana

Cobra Pose or Bhujangasana (Template:Langx; IAST: ) is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is also performed in some forms of the cycle of asanas in Surya Namaskar, Salute to the Sun, as an alternative to Urdhva Mukha Svanasana, Upward Dog Pose. The Yin Yoga form is Sphinx Pose.

Etymology and origins

The name "Bhujangasana" comes from the Sanskrit words , "snake" and आसन āsana, "posture" or "seat", from the resemblance to a snake with its head raised; 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 , , "serpent" or "snake". The Hatha Yogi Narayana Ghamande described and illustrated the pose in halftone as Bhujangasana in the 1905 book Yogasopana Purvacatuska.

Urdhva Mukha Shvanasana (Template:Langx IAST: ) is from the Sanskrit , "upwards"; , "face"; and , "dog". The pose is one of those (along with Downward Dog) introduced by the pioneer of yoga as exercise, Krishnamacharya, in the mid-20th century from Surya Namaskar, Salute to the Sun. Before that time, the poses of Surya Namaskar were not considered to be yoga. It was later taught by his pupils Pattabhi Jois and B. K. S. Iyengar.

• A cobra with its hood raised
  A cobra with its hood raised
• Sarpasana, Serpent Pose, in Sritattvanidhi, 19th century
  Sarpasana, Serpent Pose, in Sritattvanidhi, 19th century
• Bhujangasana in Yogasopana Purvacatuska, 1905
  Bhujangasana in Yogasopana Purvacatuska, 1905

Description

This backbending pose may be entered from a prone position or from Downward Dog. The palms are placed under the shoulders, pushing down until the hips lift slightly. The backs of the feet rest on the ground and the legs are outstretched; the gaze is directed forwards, giving the preparatory pose. For the full pose, the back is arched until the arms are straight, and the gaze is directed straight upwards or a little backwards. In Bhujangasana the legs remain on the ground, whereas in Upward Dog the hips, thighs and knees are lifted slightly off the ground. Salabhasana (Locust pose) or Sphinx pose can be used to prepare for Bhujangasana. Bhujangasana is part of the sequence of yoga postures in some forms of Surya Namaskar, the Salute to the Sun. Balasana, child's pose, is one of the counter poses (balancing out the stretch) for Bhujangasana.

Variations

An easier variant is Sphinx Pose, sometimes called Salamba Bhujangasana () "Supported Cobra pose", in which the forearms rest on the ground, giving a gentler backbend. It is used in the long holds of Yin Yoga, either with the forearms on the ground or with the arms straightened. The pose can be modified, such as in pregnancy, by placing a blanket under the pelvis.

Upward Dog pose, abbreviated "Updog", is entered with an inhalation from a prone position (or from Chaturanga Dandasana or Ashtanga Namaskara in a Surya Namaskar cycle), taking the feet a little apart. The legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is directed straight upwards, so the neck and back are arched.

Bhujangasana (Cobra Pose) may help alleviate menstrual cramps by gently stretching the abdomen and lower back, promoting relaxation of surrounding muscles and improving pelvic circulation.

Eagle Pose (Garudasana) is a standing balancing yoga posture that involves wrapping one leg around the other and crossing the arms. It requires concentration, coordination, and strength, and helps stretch the shoulders, upper back, and hips, promoting physical and mental balance.

• Yin Yoga's Sphinx pose, an easier variant, used in long holds[12]
  Yin Yoga's Sphinx pose, an easier variant, used in long holds
• Urdhva Mukha Shvanasana, Upward Dog Pose, has the hips off the ground.
  Urdhva Mukha Shvanasana, Upward Dog Pose, has the hips off the ground.

See also

• Salabhasana, Locust pose, a prone backbending asana

Sources

• Iyengar, B. K. S. (1979) [1966]. Light on Yoga. Thorsons. ISBN 978-1855381667.
• Jain, Andrea (2015). Selling Yoga: from Counterculture to Pop culture. Oxford University Press. ISBN 978-0-19-939024-3. OCLC 878953765.
• Mehta, Silva; Mehta, Mira; Mehta, Shyam (1990). Yoga: The Iyengar Way. Dorling-Kindersley.
• Newcombe, Suzanne (2019). Yoga in Britain: Stretching Spirituality and Educating Yogis. Bristol, England: Equinox Publishing. ISBN 978-1-78179-661-0.
• Singleton, Mark (2010). Yoga Body: the origins of modern posture practice. Oxford University Press. ISBN 978-0-19-539534-1. OCLC 318191988.