Cobra pose: One move, 5 outstanding effects

Cobra pose is one of the most important and beneficial back bends in yoga.

Cobra is a basic yoga pose that can energize the body and provide great assistance in correcting imbalances. Although it is considered the basis of most yoga exercises, according to most yogis, the cobra pose is relatively difficult for beginners and it can take a lot of time to master the pose. this.

Cobra Pose – Great exercise for the spine and waistline

As the eighth pose in the traditional sun salutation sequence, the cobra pose or bhujangasana is considered the foundation of hatha yoga. As the name suggests, this is a back-bending yoga move shaped like a cobra. Although the name sounds scary, this pose has been proven to be very beneficial for health. This pose helps relieve back, neck and abdominal pain, relieves stress and anxiety, and can even be of great help in treating depression. Here are the 5 most important effects that the cobra pose brings to the body:

1. Increase the strength of the spine

The controlled backbend in the cobra pose can help stretch the body and force the spine to work harder. From there, the strength and health of the spine will improve.

2. Reduce belly fat

In yoga, there are countless poses that help strengthen the muscles in the abdominal area. However, it is important not only to stretch these muscles, but to break down tissues that impede movement and inhibit growth. Cobra pose is one of the poses that do this most effectively.

Not only that, this is also a very fast yoga exercise to reduce belly fat because during the practice, you will have to stretch your abdominal muscles or stretch your body – these are all movements that help burn excess fat and return your waistline. 2 as a dream.

3. Stress relief

benefits of cobra poseThe cobra movement is very beneficial for treating depression and anxiety problems

The cobra pose is very beneficial for treating problems with depression, anxiety, fatigue, headaches, and weakness. Not only that, cobras are also considered to be able to control depression to some extent. However, if you have migraines or insomnia, consult your doctor before exercising. Besides, stretching the body forward in the cobra pose also increases blood circulation in the chest and abdomen.

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4. Improves Circulation

Good blood circulation is the key to staying energetic and active. One of the main benefits of the cobra pose is to help increase blood circulation so that the cells in the body receive adequate nutrients and oxygen. Not only that, the improved blood circulation also contributes to maintaining hormonal balance.

5. Stimulates digestion

The cobra pose is very beneficial for digestion, when performing the backward movement, the abdominal organs will be gently massaged, which will stimulate the digestive system to work optimally.

In addition to the above 5 benefits, the cobra movement can also bring the following benefits:

  • Stretches shoulder, chest and abdominal muscles
  • Reduce stiffness of the lower back
  • Strengthens arms and shoulders
  • Increased flexibility
  • Improve menstrual irregularity
  • Firming buttock
  • Improves blood circulation, especially to the spine and pelvic area
  • Reducing sciatica symptoms
  • Helps asthma symptoms

How to do the cobra pose?

Cobra pose is suitable for practicing in the early morning or evening, 4-5 hours after a meal. To do this, you can follow these steps:

  1. Lie face down on the mat. Stretch your legs back so that the toes touch the floor. Both hands are relaxed, lying down on the body, elbows close to the body
  2. Put your hands on the mat, put your hands under your chest. Use force to press thighs and hips close to the floor. Then, using the force of your hands, slowly lift your upper body up.
  3. Continue to push your body up until your body is stretched. Pull your shoulders back and keep your hips tight.
  4. Hold the pose for 15-30 seconds, repeat if needed and according to your strength.


Some notes when practicing that you need to know

During the exercise, try to stretch your front body as much as possible, focusing on opening up your upper back. If you feel discomfort or pain in your lower back, exit. In addition, you should limit tilting your head back, instead, raise your vision by pulling your chin forward and keeping your neck stable.

Avoid lifting your knees and hips off the floor because if you do, you’re not doing cobra, you’re doing Upward Dog. This is also a great yoga pose and can bring many benefits to the body.

Never force yourself to lean back to the point of discomfort. To avoid excessive back arch, you should only use your hands to support your body and not bend too much backward. In addition, in this position, the most important thing is that you should learn to control your breath. Never lean back so deeply that your body has to hold your breath.

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People who have back pain, headache, carpal tunnel syndrome or are pregnant, after giving birth should not practice the cobra pose. For starters, you don’t need to raise your body too high to avoid injury. Do it slowly, according to your ability to keep the neck and back from being misaligned.

Although it is a basic yoga pose, in fact, the cobra pose is also a relatively “difficult” movement for newcomers. To quickly master this pose as well as many other yoga poses, you should take the time to join a yoga class.

Reference source

Bhujangasana (Cobra Pose) Access date: September 25, 2020

Cobra Pose Access date: September 25, 2020

10 Health Benefits of Cobra Pose (Bhujangasana) Access date: September 25, 2020

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