Bhujangasana

Introduction

Bhujangasana, commonly known as the Cobra Pose, is the seventh posture in the Surya Namaskar sequence. The word “Bhujanga” means serpent or cobra in Sanskrit, and this asana resembles a cobra raising its hood. Bhujangasana is a powerful back-bending posture that opens the chest, strengthens the spine, and promotes vitality.

Origin and Significance

Symbolically, the cobra represents awakening of inner energy, alertness, and transformation. Bhujangasana helps activate the spinal energy and remove physical and mental sluggishness. It stimulates the Pingala Nadi (surya or solar energy channel) helping to enhance vitality and willpower, making it an essential pose for physical, mental, and spiritual well-being.

How to Practice Bhujangasana

• From Ashtanga Namaskara, lower the buttocks and hips to the floor.
• Straighten the elbows and arch the back, pushing the chest forward into the cobra pose.
• Bend the head backward and direct the gaze upward toward the eyebrow centre.
• Keep the thighs and hips on the floor, with arms slightly bent at the elbows.
• In the final posture, the umbilicus remains slightly off the floor, and the spine experiences a gentle backward bend.
• Awareness in this asana should be on relaxation of the spine.

Benefits of Bhujangasana

Bhujangasana strengthens the back muscles, energizes the body, and promotes flexibility. It is highly beneficial for the spine and the internal organ systems.

Physical Benefits

• Strengthens the spine, shoulders, and arms
• Improves flexibility of the back and spinal column
• Opens the chest and lungs, improving breathing capacity
• Helps reduce stiffness of the back, neck, and shoulders

Internal System Benefits

• Stimulates abdominal organs and improves digestion
• Enhances blood circulation
• Activates the reproductive, circulatory, and digestive systems

Mental and Emotional Benefits

• Reduces stress and fatigue
• Promotes alertness and mental clarity
• Helps build confidence and stimulates positive energy

Role in Surya Namaskar

As the 7th position, Bhujangasana follows Ashtanga Namaskara and prepares the body for the second Parvatasana. It serves as the primary backward-bending posture of the sequence. This asana helps counter the forward bends of Surya Namaskar and balances the spinal movements. It energizes the body and contributes to the spiritual upliftment associated with Surya Namaskar.

Conclusion

Bhujangasana is a revitalizing asana that enhances strength, flexibility, and energy flow throughout the body. By awakening the spinal energy and improving posture, it supports physical, mental, and spiritual harmony. Practiced regularly as part of Surya Namaskar, Bhujangasana promotes vitality, balance, and overall well-being.

Commemorative Stamps on Surya Namaskar

To mark International Yoga Day on 21 June 2016, the Department of Posts released a set of 12 Commemorative Postage Stamps, each depicting one of the 12 positions of Surya Namaskar—highlighting Yoga’s cultural and spiritual significance.