Cobra Pose is generally known as Bhujangasana in Eastern countries like India. “Bhujanga” means cobra in the Sanskrit language and hence the name that is widely accepted in the West.
The cobra pose is very effective as it can relieve certain types of lower back pain as it strengthens the lower back over time.
In the pose or Bhujangasana, the body faces downwards, while the upper body is curved upwards. This allows the body to resemble a cobra that is ready to attack with its head raised. Cobra Pose is usually the first one practiced in the series of backbend poses that is usually followed by asanas such as Locust Pose and Bow Poses.
Warming up your back muscles is a must before a full yoga cobra pose performance as it requires a powerful movement of your back muscles. Cobra pose, if practiced without proper warm-up, like any yoga pose or physical exercise, can cause strain on the muscles.
When performing it, one must be careful not to strain one’s physical limitations and should only extend as far as is comfortable for oneself without straining one’s back. One of the tips to check if you are performing within the limits of your strength is to take your hands off the floor for a second so that your body adjusts to a height that is safe and comfortable.
The pose is very beneficial for the lower back as it improves the flexibility of the back. This is mainly due to the powerful backward stretch that the cobra pose allows. The spinal nerves are rejuvenated and strengthened by regular practice of these types of positions. This posture is especially recommended for women, as it relieves them of some menstrual problems and effectively tones the uterus and ovaries. It also helps achieve firm and strong buttocks. Traditional Indian texts are of the opinion that the pose increases the internal heat of the body, which increases immunity and fights disease. They are also of the opinion that it is a useful pose for awakening the kundalini.
People who have a back injury should not do yoga cobra pose. Pregnant women should also avoid cobra pose. Also, hernia patients should not perform this pose as it can aggravate their suffering. It’s best to get instruction from a qualified instructor, either in a class or from good yoga DVDs.