Cobra Pose or Bhujangasana (; IAST: Bhujaṅgāsana)
Etymology and origins
The name "Bhujangasana" comes from the Sanskrit words भुजंग bhujaṅga, "snake" and आसन
āsana, "posture" or "seat", from the resemblance to a snake with its head raised;
it was described in the 17th century
hatha yoga text
Gheranda Samhita in chapter 2, verses 42–43. In the 19th century
Sritattvanidhi, the pose is named सरपासन
Sarpāsana, "Serpent Pose", from सरप, sarpam, "serpent" or "snake".
The Hatha Yogi Narayana Ghamande described and illustrated the pose in
halftone as Bhujangasana in the 1905 book
Yogasopana Purvacatuska.
Urdhva Mukha Shvanasana ( IAST: Urdhva mukha śvānāsana) is from the Sanskrit ऊर्ध्व Urdhva, "upwards"; मुख Mukha, "face"; and श्वान Shvana, "dog". The pose is one of those (along with Downward Dog) introduced by the pioneer of yoga as exercise, Krishnamacharya, in the mid-20th century from Surya Namaskar, Salute to the Sun. Before that time, the poses of Surya Namaskar were not considered to be yoga. It was later taught by his pupils Pattabhi Jois and B. K. S. Iyengar.
File:Naja naja cobra a lunettes 69.JPG|A Naja naja with its hood raised
File:Sarpasana in Sritattvanidhi.jpg|Sarpasana, Serpent Pose, in Sritattvanidhi, 19th century
File:Bhujangasana in Yogasopana.jpg|Bhujangasana in Yogasopana Purvacatuska, 1905
Description
This backbending pose may be entered from a
prone position or from
Downward Dog. The palms are placed under the shoulders, pushing down until the hips lift slightly. The backs of the feet rest on the ground and the legs are outstretched; the gaze is directed forwards, giving the preparatory pose. For the full pose, the back is arched until the arms are straight, and the gaze is directed straight upwards or a little backwards. In Bhujangasana the legs remain on the ground, whereas in Upward Dog the hips, thighs and knees are lifted slightly off the ground.
(Locust pose) or Sphinx pose can be used to prepare for Bhujangasana.
Bhujangasana is part of the sequence of yoga postures in some forms of
Surya Namaskar, the Salute to the Sun.
, child's pose, is one of the counter poses (balancing out the stretch) for Bhujangasana.
Variations
An easier variant is Sphinx Pose, sometimes called Salamba Bhujangasana (षलम्ब भुजंगासन) "Supported Cobra pose",
in which the forearms rest on the ground, giving a gentler backbend.
It is used in the long holds of
Yin Yoga, either with the forearms on the ground or with the arms straightened.
The pose can be modified, such as in pregnancy, by placing a blanket under the pelvis.
Upward Dog pose, abbreviated "Updog", is entered with an inhalation from a prone position (or from Chaturanga Dandasana or Ashtanga Namaskara in a Surya Namaskar cycle), taking the feet a little apart. The legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is directed straight upwards, so the neck and back are arched.
Bhujangasana (Cobra Pose) may help alleviate menstrual cramps by gently stretching the abdomen and lower back, promoting relaxation of surrounding muscles and improving pelvic circulation.
Eagle Pose (Garudasana) is a standing balancing yoga posture that involves wrapping one leg around the other and crossing the arms. It requires concentration, coordination, and strength, and helps stretch the shoulders, upper back, and hips, promoting physical and mental balance.
File:IMG 0549 2 Sphinx.jpg|Yin Yoga's Sphinx pose, an easier variant, used in long holds
See also
Sources
