Bhujangasana, or Cobra Pose, is a gentle backbend that strengthens the spine, opens the chest, and stimulates abdominal organs.
Description & Steps:
- Lie on your stomach, legs extended, tops of feet pressing into the mat
- Place palms under shoulders, elbows close to the body
- Inhale and gently lift the chest off the floor, using the back muscles more than the hands
- Keep shoulders relaxed, gaze forward or slightly upward
- Hold for 15–30 seconds, then exhale and lower down slowly
Benefits:
- Strengthens the spine and back muscles
- Opens the chest and lungs for better breathing
- Stimulates abdominal organs and relieves fatigue
Contraindications:
- Severe lower back injury or herniated disc
- Pregnancy (especially after the first trimester)
- Carpal tunnel or wrist injury (use forearms or avoid deep backbend)
