Cobra Pose, Here are Its Benefits and How to do It Correctly

Illustration of the Cobra Pose, Here are Its Benefits and How to do It Correctly

Cobra Pose, Here are Its Benefits and How to do It Correctly. Cobra Pose is one of the yoga movements that is suitable for beginners, especially if you often experience back pain due to doing your daily routine. If done consistently, this yoga pose will train the strength of your back and abdominal muscles.

The cobra pose in yoga it is also called the Bhujangasana. This yoga pose is called Cobra Pose because its movements are similar to that of a cobra when it is about to peck its prey. To do the cobra pose, you need to bend your spine backwards so that there are plenty of muscles trained to become stronger and more relaxed.

Basically, Cobra Pose focuses on relaxing the muscles in the front of the body, such as the chest, hips, abdomen, biceps, and neck, as well as tightening or strengthening the back muscles, starting from the upper back, triceps, spine, hamstrings, to the buttocks.

Various Health Benefits of Cobra Pose

Not only is it beneficial for physical health, but it is also beneficial for mental health by practicing cobra pose consistently every day. Here is an explanation of the various benefits of cobra pose that you can get.

1. Relieves back pain

Back pain is most often caused by a daily routine that requires sitting for most of the day. Sitting for too long can cause tension in the weak chest muscles and back muscles, making it easy to experience chronic pain.

To overcome the pain, you can try Cobra Pose. The benefits of Cobra Pose are supported by various studies that show that low back pain is significantly reduced if you consistently do Cobra Pose for 12 weeks.

2. Relax your chest, shoulders, and abdominal muscles

The benefits of cobra pose can also relax the muscles of the body, especially the chest, shoulder, and abdominal muscles that are often tight due to daily activities. This benefit comes from the cobra pose movement that lifts and opens the ribs.

Relaxed muscles make blood circulation in this area smoother. With smooth blood flow, complaints of chest, shoulder and abdominal pain can be reduced and prevented.

3. Strengthens the muscles of the spine

Regular cobra pose exercises can strengthen the muscles of the spine, reduce stiffness in the lower back area, and tone the muscles of the thighs and buttocks. The benefits of this cobra pose can be very useful for office workers who spend a lot of time sitting in front of a laptop almost every day.

4. Improve your posture

Daily habits such as working in front of a computer or playing gadgets for too long will have a bad impact on posture, for example the body will become more bent or the head will tilt forward more than the body.

Well, you can do cobra poses regularly to improve your posture. This yoga pose will stretch the large muscles of the chest and upper body to make the body more relaxed.

5. Overcoming Insomnia or Insomnia

The benefits of cobra pose can also be addressed with sleep problems or insomnia, which many people often experience. When it comes to improving sleep quality, yoga classes are rated even higher than aerobic activities such as running or walking.

Many studies also say that people who take a cobra pose every day experience improved sleep quality, especially in menopausal women and people with type 2 diabetes.

6. Reduces symptoms of depression

Basically, yoga is a sport that combines breathing exercises, meditation, and certain poses to provide a relaxing effect on the body and mind. All yoga poses, including cobra poses, are beneficial for relieving tension and calming the mind.

As such, these exercises can be a great option for relieving symptoms of depression, including hopelessness, anxiety, and stress. Some studies have also shown that  regular practice of hatha yoga, which includes cobra poses, up to 2 times a week can overcome mild depressive symptoms.

How to do a cobra pose correctly

Cobra Pose is one of the Yoga Movements for Beginners that can be done on your own at home, as long as it is done correctly. You just have to prepare a suitable yoga mat and follow the instructions to do the following Cobra Poses:

• Start by lying on your stomach and touching your forehead to the yoga mat.
• Try to keep your feet close together and your heels touching each other.
• Place your palms on the sides of your shoulders and touch the yoga mat with your fingers pointing forward.
• Keep your elbows close to your sides.
• Take a breath, then slowly lift your head towards your stomach.
• Straighten your elbows when lifting your upper body, but keep your pelvis or pubic bones attached to the mat.
• Pull your chest and shoulders back, but try to keep your shoulders relaxed.
• Keep your neck straight and raise your head towards the ceiling
• The elbow position remains straight, while the pelvic and hip bones remain attached to the mat.
• Exhale as you lower your body back onto the mat.

Cobra Pose is a flexible yoga movement. This means that you can set your movements to the limit of your abilities and you don't have to force yourself. For example, if you experience pain and tension in the lower back, to do the cobra pose above, you can do a variation of the low cobra pose.

In this variation of the movement, you don't have to raise your upper body with your elbows straight, but you can bend your elbows and let your body rest on your forearms. You don't have to look over your head, but you can look straight ahead.

Although it is a soothing yoga pose, the cobra pose still poses a risk of injury if done inappropriately. To avoid this, try not to lift your upper body too quickly, avoid stretching your elbows excessively, and don't pull your neck back if you have neck pain.

Here's what you need to know about the cobra pose in yoga. To benefit from optimal cobra posture, perform these movements regularly at home every day.

However, if you have carpal tunnel syndrome (CTS) or a fairly serious injury to your back, ribs, neck, arms, abdomen, or shoulders, it's best to avoid the cobra pose. Pregnant women and people who have just undergone abdominal surgery are also not recommended to do the cobra pose.

While cobra poses are generally safe, light movements, and can be done on your own at home, you should consult with your doctor first before starting to do these exercises regularly. In addition, if you have certain conditions related to muscle or bone injuries. These consultations can also be easily obtained from home using the app of your choice.

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