Backbends

Bhujangasana

High Cobra Pose

Step with us into the mysterious wilderness of our Bhujangasana Uncovered. Like the hissing sound of a snake breaking through the silence of the urban wasteland, this cobra pose brings strength and resilience into your urban life.

Category: Backbends

Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. High Cobra Pose has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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In Bhujangasana, the ribcage opens wide forward and upward, which intensely activates Prana Vayu, the ascending energy in the chest area. This pose enables a deep inhalation that completely fills the lung space and optimally distributes the prana (life energy) in the body. The posture fosters an expanded breathing, which floods the entire upper body with fresh energy.

Samana Vayu – The Balancing Force

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Samana Vayu, the center for balance in the navel area, is activated in Bhujangasana, as the abdomen is pressed against the floor and receives a gentle massage. This compression of the abdominal cavity supports digestion and helps strengthen the digestive fire, which stabilizes the Samana Vayu. Through the strengthening of the abdominal musculature and the massage of the internal organs, Bhujangasana fosters the harmonization of the entire digestive system.

Vyana Vayu – Expansion and Opening

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Vyana Vayu, the energy that spreads through the entire body, is harmonized through the backbend in Bhujangasana. In this posture, the arms, shoulders and back are strengthened and stretched, which fosters the circulation of energy and blood throughout the entire body. Bhujangasana helps release tension in the upper back and distribute the energy evenly from the heart space into all extremities.

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Energy Centers

CHAKRAS

Swadhisthana Chakra (Sacral Chakra)

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In Bhujangasana, with the pelvic lift you activate the Swadhisthana Chakra, located in the lower abdominal and lumbar area.

Manipura Chakra (Solar Plexus Chakra)

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In the cobra, through the lifting of the upper body and the emphasis on the abdomen, you activate the Manipura Chakra, the solar plexus chakra.

Anahata Chakra (Heart Chakra)

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Bhujangasana opens and expands the ribcage, which stimulates the Anahata Chakra.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Bhujangasana strengthens the back musculature and fosters the flexibility of the spine.

Pranamaya Kosha (Energy Body)

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The asana expands the chest and improves breathing.

Manomaya Kosha (Mental Body)

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Bhujangasana helps calm the mind and reduce fears.

Vijnanamaya Kosha (Intellectual Body)

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Through the practice of the cobra pose you develop a better body awareness and learn to listen to your inner voice.

Anandamaya Kosha (Spiritual Body)

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Bhujangasana can foster feelings of happiness and supply you with energy.

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Body Constitution

DOSHAS

Vata

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Bhujangasana can increase Vata, as the pose stimulates the energy in the body and stimulates the mind. This asana can be useful when you want to release creative energy or gain mental clarity.

Pitta

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Bhujangasana helps reduce Pitta by having a calming effect on the mind and opening the body without overheating it. This pose is ideal for maintaining coolness and balance, even in heated situations.

Kapha

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Bhujangasana has a Kapha-reducing effect, as it stimulates the flow of energy in the body and dissolves sluggishness. This asana is especially helpful for activating the metabolism and increasing motivation.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Lie on your belly on the floor.

2Extend both legs back, with the tops of the feet lying on the floor.

3Place the palms next to the chest, the fingers spread, and bend the elbows so that the forearms form a 90-degree angle to the floor.

4Press feet, thighs and the pubic area firmly into the floor.

5On the inhalation, slowly begin to extend the arms and lift the chest off the floor.

6Lift the upper body only so high that the pubic bone still touches the floor, and draw it toward the navel.

7Roll the shoulders back and actively press the upper arms toward the upper body.

8On the inhalation, press the palms into the floor, especially the base of the palms and the thumb, lift the upper body off the floor and extend the arms.

9Draw your shoulder blades back so that your sternum and the collarbones lift upward.

10Turn your upper arms outward so that the elbows point forward toward the front of the mat.

11Keep your legs and lower gluteal muscles active without hardening them too much.

12Direct your gaze forward and keep your neck in line with the spine, letting the neck stay soft and relaxed.

13Hold the pose for about 10-20 breaths.

14Release the posture by returning to the prone position and rocking the pelvis from right to left to relax the musculature.

15Take a short break and then repeat the cobra posture a second time.

Common Mistakes

Common mistakes in this posture are that the shoulders are too close to the ears, the navel is not drawn inward and upward, and the elbows are overextended.

Our Tip

A tip is to concentrate on the opening in the thoracic spine area and direct the breath between the shoulder blades to where it feels tight, creating more space with every inhalation.

Variations

A variation of the cobra posture is the baby cobra, which is especially recommended for beginners to build the necessary strength in the back and the core.

Physical Effect

Strengthening the Back and Core Musculature

Bhujangasana strengthens the musculature of the upper and middle back as well as the core musculature. Through the intense extension and activation of the spine, the back muscles are strengthened, which leads to an improved posture.

Opening the Ribcage and Improving Breathing Capacity

The asana opens the ribcage and stretches the chest musculature, which increases the breathing capacity. This pose fosters a deeper and freer breathing, which is especially beneficial for widening the chest area and deepening the breath.

Stimulating the Abdominal Organs and Improving Digestion

Bhujangasana exerts a gentle pressure on the abdominal organs, which fosters circulation in this area and supports digestion. The pose can help improve the function of organs such as the stomach, liver and intestines by stimulating the digestive processes.

Effects on Psyche and Emotions

Self-Worth

Bhujangasana strengthens self-worth and self-confidence.

Overcoming Fears

The asana helps reduce fears and develop courage.

Emotional Healing

Bhujangasana fosters emotional healing and helps let go of old wounds.

Props

Yoga Mat

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Yoga Strap

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Block

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Bolster

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Om Namah Shivaya

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BUY

Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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