Variation 1 : Lie face down on the blanket.
Relax all the muscles completely. Place the palms on the blanket,
below the corresponding shoulders. Raise the head and upper
portion of the body slowly, just as the cobra raises its hood.
Bend the spine well. Do not raise the body suddenly with a
jerk. Roll back the spine slowly so that you can actually
feel the bending of the vertebrae one by one and the pressure
traveling downward from the cervical, dorsal and lumbar regions
and lastly to the sacral regions. Let the body from the navel
downward to the toes touch the blanket.
Retain the pose for awhile and slowly bring down the head
little by little. Breathe in while you bend backward, hold
the breath while in the position, and exhale while coming
down. Repeat the process six times.
The deep and superficial muscles of the back are well toned.
This pose relieves the pain of the back that may have been
caused by overwork. The abdominal muscles are pulled and thereby
strengthened. It increases the intra-abdominal pressure. All
the abdominal viscera are toned. Every vertebra and its ligaments
are pulled backward and they give a rich blood supply. It
increases bodily heat and destroys a host of ailments.
There are many variations in this cobra pose in order to give
a maximum bending to the spine.
Bhujangasan is particularly useful for women for toning the
ovaries and uterus. It is a powerful tonic. It will relieve
amenorrhea, dysmenorrhea, leucorrhea, and various other utero-ovarine
Variation 2 : From the first position of
cobra pose, rise further; keeping the elbows straight. In
variation 1, the elbows are not straightened and the sacral
region of the spine is bent. In variation 2, complete bending
movement of the spine from sacral region to cervical region
Variation 3 : From variation 2 of cobra pose,
bend the spine as much as possible. Now fold the legs at the
knees, bring the toes toward the head, and touch the back
of the head.