Poorna Bhujangasana (Full Cobra pose)
In Sanskrit “Poorna” means “Full”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”. The English name is “Full Cobra pose”.
Position : Prone
Type : Twisting
Spiritual Awareness : Swadisthan chakra
Physical Awareness : Relaxing the spine, stretch in the abdomen and chest areas, shoulders and upper portion of the trunk.
Dosha Suitability : Vata and Pita can be benefitted
Introducery Asanas : Forward bending asanas
Procedure:
- Inhale, assume bhujangasana. Holding the position, breathe in and out normally a few times.
- Exhale, bend the knees and raise the feet.
- Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the soles of the feet.
- This is the final position. Breathe normally.
- Hold the final position for as long as is comfortable. Gradually extend the duration.
- To return to the starting position, exhale, lower the feet. Relax in Bhujangasana for a few moments.
- Release the pose and relax with the arms by the side of the body and the head turned to one side.
- This is one round. Perform 3 rounds.
- This variation is only suitable for adepts or children over the age of 12 with very supple backs.
Spotlight effects:
Spine, abdomen, chest, shoulders, knees, ankles.
Follow-up Poses:
- Any forward bending asanas.
Physical Benefits of Poorna Bhujangasana (Full Cobra pose):
- Stretches chest, lungs, shoulders and abdomen.
- Helps to remove backache and neck ache as well as keeping the spine supple and healthy.
- The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs.
- Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.
- Strengthens the adrenal gland, which is responsible for secretions of adrenaline, cortisol and other stress hormones, the balancing effect on the harmone secretions is the benefit of asanas.
- Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders.
- In normal day-to-day life we do a lot of forward bending but notmuch backward bending, therefore it is good to practice for a healthy back and to give general balance to the body.
Therapeutic Benefits:
- Strengthens the spine. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc.
- Helps to relieve stress and fatigue.
- Therepeutic for Asthma.
- It stimulates the appetite, relieves flatulence and constipation.
- Tones the liver making it beneficial for those with a sluggish liver.
- Traditional texts say that Bhujangasana increases body heat, destroys disesase, and awakens Kundalini.
Precautions and Contraindications:
- Back injury
- Carpal tunnel syndrome
- Headache
- Pregnancy
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