Prone Cobra Pose
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Prone Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana) is a beginner-level backbend yoga pose performed lying on the stomach. In addition to strengthening the back, it also opens the chest and lungs, develops flexibility, stimulates the abdominal organs, improves posture, relieves tension and exhaustion, and gives the body more energy.

How to do Cobra Pose (Bhujangasana)

Put yourself on your stomach. Ensure that your feet and legs are hip-width apart. Ensure that your feet are flat on the ground and that your toes are pointing.
Bend your elbows on the floor next to your ribs, but keep your wrists and elbows stacked.
As you inhale, start to elevate into spinal extension and pull your chest away from the floor.

Low Cobra: With your elbows bent, keep your low belly on the ground. Look down at your cheeks or directly ahead. You should remain here if you have a neck ache or a sore lower back.

Complete Cobra: Keep pushing your arms straight (don’t lock your elbows!) until your belly is entirely off the ground and you are standing on your pubic bone.

Maintain a long neck by gazing straight ahead.

Cobra Pose (Bhujangasana) Video

Muscles worked and stretched in Cobra Pose

In many yoga poses, the opposite side of your body is stronger as you stretch the other side. Backbends typically tone your posterior muscles while stretching the muscles in your front body.

Cobra Pose stretch muscles are:

  • Dorsiflexors of the ankles
  • Hip flexors
  • Abdominal muscles
  • Chest muscles
  • Both brachialis and biceps

Muscles engaged in Cobra Pose:

gluteus maximus and hamstrings (however we advise against tensing your buttocks as this could cause lower back compression)
spinal extensors, specifically the upper back’s erector spinae muscles, which include the middle trapezius triceps and rhomboids.

Six scientifically supported advantages of cobra pose

Few studies have been conducted on Cobra Pose as an exercise because it is frequently done in a sequence of asanas. Many of the advantages mentioned below are associated with a yoga practice that incorporates Cobra Pose rather than just Cobra Pose.

1. May reduce symptoms of depression:

People with mild to moderate depression who participated in an 8-week Hatha yoga program that included twice-weekly Cobra Pose showed statistically significant improvements in their symptoms, according to a 2017 study.

According to a study, doing yoga for an extended period of time may help reduce depression symptoms.

Because Cobra Pose requires stretching, it has been especially linked to the “feeling of upliftment and elevation.”

2. May relieve lower back pain

Yoga has been shown to significantly reduce lower back pain symptoms, according to a 2020 assessment of multiple studies on the subject.

Self-reported lower back discomfort and the anxiety associated with chronic pain were shown to be alleviated after 12 weeks of yoga practice, including Cobra Pose.

Although MRI measurements of physical alterations to the intervertebral discs were not statistically significant enough to report, the study noted that the participant’s self-reported pain alleviation was noteworthy.

Given its accessibility, Cobra Pose might be a more affordable option or adjunct to medication or physical therapy.

3. May improve self-esteem

Numerous people do yoga to alleviate tension and anxiety, but research also indicates that it significantly boosts practitioners’ self-esteem.

Even at a young age, this might be the case because a small 2019 study indicated that school-age children who practiced yoga regularly for 4.5 months had a significant improvement in their self-esteem.

In 2020, a tiny study found that yoga can be especially beneficial for today’s teens.

Teenagers generally have higher rates of loneliness and depression, which is probably caused by their increased use of social media. Self-esteem is impacted by each of these elements.

Comparing people who did yoga to those who did not, the study discovered that the former had better self-esteem and emotional control.

4. May reduce inflammation

Chronic illnesses like cancer and a number of rheumatic ailments can result in inflammation.

Attending a 90-minute yoga class twice a week for 12 weeks, which included Cobra Pose, significantly reduced inflammation in 200 breast cancer survivors in a 2014 research.

After doing yoga, including Cobra Pose, five times a week for eight weeks, participants in a more recent research of rheumatoid arthritis patients reported notable reductions in inflammation and other symptoms.

5. May improve sleep

Although backbends are anecdotally thought to be energetic postures, many studies have shown that they increase the quality of sleep, especially for those who practice Cobra Pose on a daily basis.

According to a tiny 2017 study, women with type 2 diabetes who practiced yoga for 12 weeks, including Cobra Pose, had better sleep than those who aerobically exercised for 12 weeks.

Additionally, in a 2014 study, menopausal women who regularly practiced yoga, including Cobra Pose, reported better sleep after 18 weeks.

6. May improve posture

Since so Our posture frequently deteriorates since so many of us spend our workdays sitting down and then spend the evenings staring down at our phones or other electronics. Slumping shoulders and forward head posture can be avoided by regularly performing spine extension exercises like Cobra Pose.

FAQ’s

What is prone cobra good for?

The Prone Cobra is excellent for strengthening the upper back, improving posture, and enhancing spinal stability. It targets the muscles of the shoulders, neck, and upper spine, helping to counteract forward head posture and rounded shoulders.

Who should avoid cobra pose?

People with back injuries, pregnancy, carpal tunnel syndrome or wrist injuries, recent abdominal surgery, and neck injuries or restrictions should avoid or modify cobra pose, also known as bhujangasana. For individualized advice, speak with a certified teacher or medical expert.

Is cobra pose bad for spine?

Bhujangasana, or cobra posture, is a terrific way to extend your chest and spine throughout the day. If not done properly, this pose can lead to back pain even though it can expand your chest and heart and increase your spine’s flexibility.

What are the benefits of prone cobras?

Your posture will improve, your upper back will get stronger, and your upper body stability will increase if you incorporate the Prone Cobra Hands Interlocked into your exercise. To guarantee correct form and technique, always warm up before trying a new activity and get advice from a fitness expert.

References

  • Ezrin, S. (2021b, July 21). The benefits of doing Cobra pose every day. Healthline. https://www.healthline.com/health/fitness/benefits-of-cobra-pose.
  • Zealand, B. D. O. a. N. (2017, October 20). How to offset poor posture caused by mobile phone usage – Les Mills. Les Mills. https://www.lesmills.com/fit-planet/fitness/prone-cobra/
  • Prone Cobra. (n.d.). Exercise.com. https://www.exercise.com/exercises/prone-cobra/
  • Dr.Nidhiphysio. (2024, September 19). Bhujangasana: Health Benefits, Types and How to do? Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/bhujangasana-yoga/

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