Ankita Yoga Classes - Bhujangasan

 Bhujangasana is the Sanskrit name for a popular yoga asana, otherwise known as Cobra Pose. It is a gentle backbend, most commonly performed as part of a Sun Salutation, in which it can be used as a less strenuous alternative to Urdhva Mukha Svanasana (Upward Facing Dog). The term is derived from two Sanskrit roots; bhujanga, meaning "serpent" or "snake" and asana meaning "seat" or "posture".

Sanskrit Name: Bhujangasana
English Name: Cobra Pose
Target Areas: Back, abdomen, chest, shoulders
Best Time to Practice: Morning, on an empty stomach
Duration: 15–30 seconds per repetition
Repetitions: 3–5 times
Contraindications: Pregnancy, surgeries, wrist injuries

If this pose causes any strain in the lower back, the elbows can remain bent in a modification known as Baby Cobra. Alternatively, the forearms may remain on the mat with palms facing down for salamba bhujangasana (Sphinx Pose), a gentler version which may be used to work towards bhujangasana. In order to find a deeper expression of the pose, the hands can be walked closer towards the torso with the arms straight, providing a stronger backbend.

Bhujangasana should not be practiced by those with carpal tunnel syndrome or any injury to the back, arms, or shoulders. Additionally, it should be avoided in the case of recent abdominal surgery or pregnancy.