Bhujangasana Yoga Cobra Pose

Yoga Prone pose - for neck pain - back pain

Bhujangasana yoga cobra pose is named so because it resembles a cobra with a raised hood. Like many other poses, this pose is taken from the animal kingdom.

The Sanskrit word bhujanga means cobra, asana means a pose, posture or position.

Bhujangasana is a back bending pose. In normal life, we may bend forward for many reasons. This backward bending is a good pose for a healthy back.

How to do bhujangasana - cobra pose?

Bhujangasana - Cobra pose

1. Lie down facing downwards, on your stomach.
2. Place your palms near your chest, fingers pointing forward.
3. Place your forehead on the floor. If you find placing forehead on the floor difficult, place your chin on the floor.
4. While breathing in, raise your upper body (neck, chest, and abdomen) with the support of your arms.
5. Let the neck go as backward as possible. Straighten the arms. Stretch slowly. Look upward to the ceiling.
6. Once you reach the maximum stretch that you can, breathe normally and stay in that position for a minute.
7. In the final position, your arms should be straight, chest is forward, shoulders are back and neck and the spine is stretched. Your heels should be together.

 

To get out of bhujangasana

1. While exhaling, lower the upper body, that is the abdomen, chest.
2. Place the forehead on the floor.
3. Bring back the arms to the side of your body.

 

Caution while doing bhujangasana

1. The stretch should make you feel good not strained or painful.
2. Do not hunch up the shoulders.
3. Let the arms be straight.
4. If you have a back injury, headache, pregnancy, do not do the asana.
5. If you have wrist problem, (carpal tunnel syndrome) , be careful.
6. The backbend should not be painful.
7. If you have a neck problem, do not look upwards, look straight.

 

What are the benefits of bhujangasana - cobra pose?

• Cobra pose strengthens the spine.
• Reduces back ache and stiffness in the neck.
• Firms the buttocks.
• Relieves stress.
• Stimulates the digestive organs and improves digestion.
• Relieves flatulence and constipation.
• Stretches chest, lungs, shoulders and abdomen. Allows deeper breathing.
• Gives relief from menstrual problems.
• Improves liver and spleen functions.

Baddha konasana - Bound angle pose

Seated yoga pose also known as Cobbler pose

Baddha konasana or the bound angle pose is a seated yoga pose. It is also known as cobbler pose (that is how Indian cobblers sit) or a butterfly pose.

 

Yogasana name in Sanskrit and the English meaning

The meaning of the name baddha konasana is baddha = bound , kona = angle, asana = pose. So baddhakonasana means bound angle pose.

It is a very easy pose and can be done by almost everybody. Practice it regularly and you will get better in doing it over a period of time.

Girl sitting in Baddha konasana - Bound angle pose

 

How to do baddha konasana - bound angle - cobbler pose

1. Sit on your yoga mat or blanket in dandasana , with your legs straight in front of you. Your back should be straight.
2. Bend both your knees, joining both your soles with each other closer to your body.
3. Hold both ankles with your hands. Stay for 30 seconds.
4. Inhale and bend forward trying to reach the floor with your head. You may place your elbows on your calves to press the legs downward but do not press the knees.
5. Bend forward only as much as you can comfortably. It should not be painful.
6. Stay in the bent position breathing normally for 1 minute or longer (up to 5 minutes) if you can.
7. While exhaling, raise your head and sit straight again. Release your ankles, spread the legs in front.

You have completed baddha konasana.

Benefits of baddha konasana - bound angle pose

Baddha konasana - Bound angle pose

1. Improves circulation.


2. Relieves sciatic pain.


3. It helps in preventing hernia.


4. Helps regulation of menses .


5. Reduces depression, fatigue and anxiety.


6. Opens up hips and stretches inner thighs and groin.


7. Stimulates the reproductive organs, overies in women.


8. Relieves the problems that come with menopause


9. It is very helpful for pregnant women as it helps in natural childbirth.


10. This pose is helpful for those with urinary problems. It stimulates kidneys and bladder.

Caution
Do not try to press your knees to the floor. Let them go down only as much as you can do without pain in the knees.

Ardha Pavanmuktasana - Half Wind Relieving Pose

Helps in getting rid of gas

Reduces bloated stomach feeling

Ardha Pavanmuktasana or half wind relieving pose is a supine pose. It is also known as wind releasing pose. And it does exactly what the name suggests. It helps in releasing the trapped gas in the digestive system. It is also spelt as pawanmuktasana.

Asana name in Sanskrit - Ardha Pavanmuktasana

Ardha pavan muktasana - Half wind releasing pose

Meaning of the pose name in English - Half Wind Relieving Pose - 

Meaning and Benefits:

• Ardha: Half
• Pavana: Wind or air
Mukta: Release
Asana: Pose 

Pavan or pawan means wind or air. Mukta means release, relief, freeing. Asana means pose, position or posture.

Doing pavan muktasana in the mornings will get rid of the trapped gas in the intestines. That can reduce the possibility of your releasing wind at awkward time and place during the day.

You may start pavanmuktasana with either right or left leg. Just remember to do both legs one after another. I am starting here with right leg.

How to do ardha pavanamuktasana?

1. Lie down on the yoga mat on your back. Stretch your legs straight keeping them together. Let your hands be the floor by your side.
2. Lift right leg from the floor bending it at the knee and bringing it closer to the chest. Point the toes.
3. Hug the right knee / leg with your both arms. You may interlace your fingers to pull the leg towards your chest.
4. Lift your head from the floor and touch (or try to touch) the right knee with your chin or head or nose.
5. Keep breathing normally and hold the position for 30 seconds.
6. To release, release your hands and let fall slowly on your sides. Stretch right leg to the floor.

Do the same with your left leg.

1. Lift left leg from the floor bending it at the knee and bringing it closer to the chest.
2. Hug the leftt knee / leg with your both arms.
3. Lift your head from the floor and touch (or try to touch) the left knee with your chin. Hold the position for 30 seconds.
4. To release, release your hands and let fall slowly on your sides. Stretch left leg to the floor.

This completes one set. Doing this twice is more effective.
Tips

1. The movements should not be jerky. While releasing, do it slowly and deliberately.
2. Try to touch the chin to the knee. But stretch your neck only as much as you can easily. You should not find it painful.
3. In the beginning, just bending the knee and raising the neck can be done.

Benefits of ardhapavanmuktasana - wind relieving pose

• Helps in getting rid of the trapped gas in the digestive system, in large intestine.
• Improves blood circulation to the digestive system.
• Relieves indigestion and constipation.
• Excessive fat in the thighs, buttocks and tummy, is reduced when done regularly.
• Helps in reducing acidity, dyspepsia and bloating.
• Helps in the treatment of menstrual problems.
• Reduces stiffness in shoulder and waist.
• Can help in the treatment of impotency and sterility.
• Improves flexibility of the knee joints.

Caution while doing ardha pawan muktasana

1. This asana should not be done during pregnancy.
2. Avoid this asana if suffering from piles or hernia.
3. If you have any back problem/ pain, avoid doing this pose.
4. Do not do this asana if you had any abdominal surgery.

Ardha Navasana - Half Boat Pose

Yoga seated pose - Ardha naukasana

Ardha navasana half boat pose is also known as ardha naukasana. Here is the meaning of the Sanskrit name of this pose. Ardha means half. Nava / nauka means boat or ship. The pose is named such as the final posture of this asana resembles a boat.

Ardha navasana is a little difficult in the beginning, especially if your back is not strong. But with practice can help you improve. Navasana needs lot of practice.

 

How to do ardha navasana - yoga boat pose

• Sit in dandasana (staff pose).
• Put your hands behind your head, interlocking fingers. Stretch your elbows out to the sides.
• While exhaling, raise the legs from the floor, keeping them stretched and stiff.
• Keep the knees tight and point the toes upwards. Your feet should be together and touching each other. Your upper body would be tilting a little backwards.
• No part of the spine should be touching the floor. Spine should be straight. Your head and feet will be on the same level.
• You are now in the position of ardha navasana.
• Stay in the pose as long as you can with normal breathing.
• To get out of the pose, exhale, lower the hands by your side, and legs straight on the floor.

 

Benefits of ardha navasana - half boat pose are same as the half boat pose / half navasana.

1. Strengthens the hips, lower back and spine.
2. Tones the abdominal muscles and digestive organs.
3. Tones arms and leg muscles
4. Stimulates the intestines, kidneys.
5. Improves digestion
6. Useful for those with hernia, prostate and thyroid problems.
7. Improves stamina and determination.
8. Relieves stress
9. Works on your core.