What are the Bhujangasana variations, steps, and Benefits


        TOC of Bhujangasana Variations

Bhujangasana | Half cobra pose | Rising standing cobra pose | Crocodile pose on elbow | Precaution

Bhujangasana variations: Hello guys, today we will read about one yoga in from our yoga series.

Do you know that yoga plays a very important role in your life? Have you ever wondered how the people of ancient times lived so well?

So let us tell you that the secret of their healthy life was eating healthy food and yoga.

Today we are going to do yoga that looks like a cobra. Yes, you got it right, today we talk about Bhujangasana.

What is Bhujangasana or poorna bhujangasana?

Bhujangasana variations: Cobra pose or Poorna Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. 

How to do Cobra Pose?

  • Lie down on the ground on your stomach.
  • Now, place your palm under the shoulder.
  • Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
  • Now, inhale and lift your body upwards.
  • Mind one thing that you should not stretch your waist much.
  • Try to remain in this posture for 15-20 seconds
  • Then exhale and return to the normal position. Now do this pose for 3-4 ties.

Benefits of Cobra Pose

  • It helps to strengthen the spin.
  • It also stretches the chest, lungs, shoulders, and abdomen.
  • It stimulates the abdominal organs.
  • It opens the heart and lungs.
  • It increases body heat and destroys diseases.

What are the Bhujangasana Variations?

Now we will tell you about the variation of Bhujangasana. Bhujangasana has many variations but today we will learn about some of them.

The list of Bhujangasana variations are as follows:
  • Half cobra pose
  • Rising standing cobra pose
  • Crocodile Pose 

What is the half cobra pose (Ardha Bhujangasana)?

bhujangasana variations (1)

Bhujangasana variations: Half cobra pose or Ardha Bhujangasana is a variation of Bhujangasana which is a back-bending yoga in modern yoga as exercise.

It has the same physical and mental benefits as the cobra pose.

Why to do ardha bhujangasana?

If you are new to yoga and you do not know how to do this yoga or do not have that much flexibility in your body, then start with the half cobra pose, and slowly you will able to do a complete cobra pose.

The name of this pose is from the Sanskrit word Ardha Which means Half, Bhujanga which means Cobra, and Asana which means Pose.

How to do Ardha Bhujangasana?

  • lie on your belly
  • Position your hands alongside your chest
  • Now Inhale and bend your chest forward and slightly place your stomach on the floor.
  • Extend through the top of your head and hold your shoulders back. Gaze on the floor.
  • Hold in this position for 30 seconds then exhale and relax.
  • Repeat the pose 2 to 3 times.

Benefits of Ardha Bhujangasana

  • it improves digestion
  • It improves the circulation of the body
  • It lengthens the spine
  • It increases the spinal flexibility
  • It reduces the stress
  • It reduces anxiety

What is the Rising standing cobra pose?

Bhujangasana variations: A rising standing cobra pose or Utthita Stiti Bhujangasana is a variation of cobra pose it is a standing backbend yoga pose.

It is pronounced as :

UT-ti-tuh | Sti-ti | Bhu-jung-aa-s-na

The name of this pose is from Sanskrit Word Utthita which means Rising, Stiti which means Standing, Bhujanga which means Cobra, and Asana which means Pose.

Chakra activated from Utthita Stiti Bhujangasana
  • Root Chakra
  • Solar Plexus Chakra
  • Heart Chakra
  • Throat Chakra
  • Third Eye Chakra

How to do Utthita Stiti Bhujangasana?

  • Stand on the mat
  • Bring your feet together
  • Now raise both your hands to the sky
  • Now breathe in and tilt your upper body backward
  • Now grab your thigh with your both hands
  • Keep in mind that Bend back as much as you can.
  • Try to maintain in that pose for at least 30 seconds
  • Then relax and repeat this 2 to 3 times

Benefits of Utthita Stiti Bhujangasana

  • It opens the shoulder
  • it promotes spinal flexibility

What is a Crocodile pose on the elbow?

Bhujangasana variations: Crocodile pose on the elbow or Makarasana on the elbow is a prone gentle backbend yoga pose.

This pose is also considered as the variation of the Cobra pose and also the variation of the crocodile pose.

The name is from the Sanskrit Word Makara which means Crocodile and Asana which means Pose.

The Chakra Activated from Makarasana on elbow:-
  • Throat Chakra
  • Sacral Chakra
  • Root Chakra

How to do Makarasana on the elbow?

  • Lie on your belly
  • Stretch your legs out
  • Rest your chest, hips, abdomen on the floor
  • Now inhale and raise your chest up and rest your elbow on the floor
  • Exhale and place your hands on the chin and rest your face on the hand
  • Try to maintain the pose for 30 to 40 seconds
  • Then relax and come back to starting position
  • Repeat this pose 2 to 3 times

Benefits of Makarasana on the elbow

  • It stretches the back
  • It lengthens the spine
  • It increases the flexibility
  • It helps in concentrating and focus.

Bhujangasana precautions

There are some precautions that you may keep in your mind while doing Bhujangasana. 

  • Don’t keep your body hard
  • A woman who is pregnant should not practice this yoga 
  • Do as much as you can don’t force your body to do more
  • don’t keep your arms straight. always keep your elbow outward
  • Do not raise your body too up making L- shape
  • If you are suffering from a hernia, peptic ulcer, hyperthyroidism, intestinal tuberculosis or if you have done spine surgery then you should contact your doctor first.

Bhujangasana images

Now we will show you some images of Bhujangasana and Bhujangasana variations.

bhujangasana variations

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We do not claim that the things stated in this article are 100% correct. We have collected all the information from the Internet. If you do this, then it is entirely your responsibility.

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