Hello friends today we are talking about Bhujangasana ultimate information about Yoga and Ayurveda originated in India and from there it spread all over the world. Nature has taught man both Yoga and Ayurveda.
Humans invented Ayurveda to stay healthy by using herbs found in nature. Man discovered yoga after studying the postures of many animals and birds.
Yoga and Ayurveda are not just for keeping people healthy. They teach us how to truly live and stay healthy from within. Bhujangasana is one such posture that has many benefits if practiced regularly. Hence, in this article, I have tried to provide all information about Bhujangasana. Which you need to know before doing this asana.
What is Bhujangasana?
One such yoga pose is Bhujangasana, which is made up of two words. One arm is a snake, the other is a seat. Bhujangasana is called Cobra Pose in English because the body curves like a snake. Due to the many health benefits of this yoga, it is included in Surya Namaskar. The benefits of doing this asana are discussed further in this article. Before we proceed, it is important to first understand the timing of Bhujangasana and the physics behind it, which is as follows:
Bhujangasana time limit: Initially, it is best to hold the Bhujangasana yoga posture for about 30 seconds. At the same time, this time limit can be gradually increased to one minute after some practice.
Science of Bhujangasana: When it comes to the science of Bhujangasana, the main effect of this asana is on the abdominal muscles and the spine. Hence this asana is considered to strengthen the spine and engage the abdominal muscles. Additionally, it can help improve blood circulation. Apart from this there are other benefits of Bhujangasana, which we will discuss in detail later in this post.
Why is Bhujangasana so important?
Bhujangasana effectively stretches your entire body. It strengthens your digestive system and has a wonderful effect on it. As a result, your body can become more flexible. Lack of exercise has a particularly negative effect on our back muscles.
Gradually, these muscles become damaged, leading to back pain, bending problems, slipped discs, and other back-related problems. We will discuss the Bhujangasana yoga method, its benefits, and safety measures in this post. This will allow you to reap the benefits of this yoga pose.
Types of Bhujangasana Yoga
You can choose one of the four types of Bhujangasana or the Cobra Pose depending on your needs and physical capabilities.
Traditional Bhujgasana:
The most common variation of Bhujangasana is the cobra pose. This posture was discussed earlier. Regular exercise can benefit your body and mind in many ways.
Half Cobra Pose:
Beginners should try this Bhujangasana. When you first start yoga, your body is not very flexible. As a result, leaning back can be challenging. Just continue to lean back while maintaining this position. As a result, your body will gain initial strength.
Curved Arm Cobra Pose:
Curled Arm Cobra Pose is a simplified version of the standard Cobra Pose. In this variation of Bhujangasana, you can bend your arms instead of keeping them straight. You can also do this with folded hands.
Bhujgasana Arm Raise:
This exercise is for individuals who want to strengthen their back. To make it easier, you can raise your back while keeping your arms straight in this position.
10 Benefits of Bhujangasana
The benefits practicing Bhujangasana can help with a variety of physical and emotional issues, including:
1. Help reduce bloated stomach
A study published by NCBI (National Center for Biotechnology Information) has described several types of yoga asanas, which can be helpful in reducing belly fat in women. Bhujangasana is also included in these yoga asanas. Moreover, according to studies on Bhujangasana, this asana stretches the abdominal muscles, which helps in reducing the bloated belly. On this basis, Bhujangasana can be considered beneficial for reducing belly fat.
2. To strengthen the lungs
The benefits of Bhujangasana can also help maintain and strengthen lung health. This has been found in a study conducted by the National Center for Biotechnology Information (NCBI) on chronic lung diseases and yoga.
According to research, many yoga poses help with lung problems. Bhujangasana is also a term for these asanas. Breathing techniques can be practiced in this asana to strengthen the lungs. On this basis, Bhujangasana can also be considered beneficial for maintaining lung health.
3. Reduces stress on shoulders and neck
According to a study published in the Indian Journal of Palliative Care, Bhujangasana is a stretching pose that causes tension in the body. At the same time, according to this study, stretching postures can help relax the shoulders, back, and neck as well as the entire body. Based on this, the benefits of Bhujangasana yoga can be considered beneficial in reducing stress on the shoulders and neck.
4. Backbone strong and flexible
Bhujangasana is one such yoga pose, mentioned earlier in the information, which mainly affects the spine. As a result, it can help strengthen the spine. At the same time, another study described it as effective in making the spine flexible. Given these statistics, it is reasonable to conclude that the benefits of Bhujangasana can help strengthen and stretch the spine.
5. Strengthen the muscles of the buttocks
Bhujangasana is also beneficial for strengthening the hip muscles. Although there is no conclusive evidence in this regard, research on Bhujangasana strongly suggests that this is the case. According to research, the practice of Bhujangasana also engages the gluteal muscles and creates a stretch. On this basis, Bhujangasana can be expected to weaken the strength of the hip muscles to some extent. Apart from that, it is also claimed that this asana cannot be performed if the hip muscles are sore.
6. Beneficial for Liver and Kidneys
The effects of Bhujangasana can also help keep your liver and kidneys healthy. Metabolic imbalances in the body can lead to kidney disorders and fatty liver problems. At the same time, Bhujangasana can help recover a slow metabolism. Meanwhile, according to another study, Bhujangasana can help keep many organs healthy, including the kidneys and liver, by improving blood circulation in the body. On this basis, Bhujangasana can be considered useful for maintaining kidney and liver health.
7. Keep metabolism under control.
As described earlier in the post, Bhujangasana can help improve metabolic disorders. At the same time, a study conducted by the National Center for Biotechnology Information found that several yoga poses, including Bhujangasana, are beneficial in treating metabolic problems. Based on this, Bhujangasana can be considered useful in regulating slow metabolism.
8. Maintain a healthy weight
As mentioned earlier in the essay, the practice of Bhujangasana causes tension in the abdominal muscles. It can help reduce a bloated stomach. Along with this, it has been included in the list of yoga poses to improve body weight in studies related to total body weight control. Therefore, Bhujangasana can be considered beneficial in terms of weight loss.
9. Reducing stress
The practice of Bhujangasana can be beneficial in situations of physical and emotional stress. In a study on the benefits of doing Bhujangasana, this was unequivocally confirmed. According to studies, Bhujangasana can help reduce certain anxiety symptoms such as fatigue, weakness and headaches. Based on this, it is reasonable to conclude that Bhujangasana can also be used to reduce anxiety.
10. Helps with sciatica and asthma.
Bhujangasana can also be used to relieve symptoms of sciatica and asthma. A study on Bhujangasana confirmed this unequivocally. this asana is believed to relieve sciatica pain. It is also said to help in the management of asthma symptoms. However, severe asthma patients should avoid doing this asana.
How to do Bhujangasana steps and benefits?
The following will help you understand how to practice Bhujangasana:
To begin, lie on your stomach on a yoga mat with your hands on either side of your head and your forehead on the floor.
While doing this keep your legs stiff and keep some distance between them.
Bring your palms to the same level as your shoulders. Then, taking a deep breath, try to raise your body up to your navel, pressing your hands to the floor.
You lift your head first, then your chest, and finally your navel.
Stay in this position for a while trying to look at the sky.
Maintain weight distribution on both arms and proper breathing during this exercise.
Exhale slowly and return to your starting position.
You will have completed one round of yoga this way.
You can do three to five cycles of this yoga according to your ability.
Guide to Bhujangasana
If you haven't done Bhujangasana before, it's important to remember a few things:
Before lifting your head in the exercise, make sure both your arms are in the correct position. Both hands should be above the chest and just below the shoulders during the exercise.
While doing this asana, keep your arms slightly bent rather than locking your elbows.
Do not tilt the neck upwards when lifting the head; Instead, try lifting carefully.
Remember that when you lift your head, you don't put too much stress on your lower spine.
Try not to force your hips inward at all while in this position. Keep your body fluid and maintain a relaxed posture.
Keep some space between your legs in this asana to avoid straining your lower spine.
When lifting your front torso during a workout, remember not to let your body weight rest on your arms or legs after you reach the final position. Maintain this position using the hip muscles.
The science behind Bhujangasana
One of the most versatile asanas in yoga practice is Bhujangasana. According to its proponents, this yoga pose has many benefits. It strengthens your back and gives flexibility to your spine. As a result, our reproductive and digestive systems are strengthened.
Apart from all the above, this mudra is important for opening the chakras. As a result, practicing Bhujangasana helps to open 4 out of 7 chakras in our body. The names of these four chakras are Vishuddhi, Anahata, Manipura, and Swadhisthan. Keeping the eyes open during this asana helps in increasing the optic nerves and the light of the eyes.
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