Bhujangasana (Cobra Pose): Benefits For Sleep and How To Do It

Bhujangasana (Cobra Pose) can be an ideal solution if you find it difficult to fall asleep each night. Infact, this yoga pose is said to bring forth several benefits for both physical and mental health. The best part? It is easy to perform.

In this mechanical era where time is precious, the Bhujangasana pose doesn't take too much of it. You can perform it in the morning or evening, right from the comfort of your home.

Today, we walk you through everything you must know about this pose and how it can help rectify your sleep cycle. Let's get started!

What Is Bhujangasana?

Bhujangasana, or Cobra Pose is a yoga position, which is simple and easy to follow. Here, you lie on your stomach and lift your chest while keeping your lower body on the ground.

This pose is said to be extremely helpful in reducing stress and tension, which can make falling asleep easier. It also improves blood flow and relaxes the body, which is known to improve the quality of your sleep.

Step-By-Step Guide To Perform Bhujangasana

Without further ado, let’s understand how you can perform Bhujangasana from the comfort of your home.

Preparation

Before you proceed,

• Choose a quiet and comfortable place
• Use a proper yoga mat
• Try to do a few gentle stretches before Cobra Pose
• Wear comfortable clothing

How To Perform Bhujangasana Step

• To start, lie face down on the yoga mat with your legs extended and the tops of your feet pressing into the mat.
• Place your hands under your shoulders, with your elbows close to your body.
• Spread your fingers wide and press your palms firmly into the mat.
• Keep your elbows bent and close to your body.
• Your shoulders should be away from your ears.
• Inhale deeply and gently begin to lift your chest off the mat. Make sure you use the strength of your back muscles.
• Keep your pelvis and lower abdomen pressing into the mat.
• Engage your core muscles to support your lower back.
• Keep your shoulders relaxed and away from your ears as you lift.
• Hold the pose for 15-30 seconds, and breathe deeply and evenly.
• Slowly look up or forward, but avoid straining your neck.
• Exhale and slowly lower your chest back down to the mat.
• Rest in a prone position,
• You can repeat Bhujangasana 2-3 times as per your comfort level.

Beginner Tips for Performing Bhujangasana

Here are a few things you must take care of before you perform the Bhujangasana step..

• Remember to take it easy and slow.
• Don’t overextend your back.
• Don’t push with the strength of your hand.
• Make sure your breathing is steady.
• Don’t strain your neck.
• If you are feeling uncomfortable, take a break,
• Don’t overdo it.

Advantages of Bhujangasana

Let’s take a look at all the advantages of the Cobra pose.

Spinal Flexibility and Muscle Strength

Bhujangasana is a great exercise that helps stretch and strengthen your spine. When you do it regularly, it encourages flexibility and alleviates stiffness in the back. So, if you are someone who experiences frequent back pain due to long hours at the desk, this exercise can be great.

Since you engage the back muscles, this pose helps in maintaining proper posture as well. Exercise that involves your abdominal muscles strengthens the core and supports overall stability and balance.

Lastly, this pose can improve lung capacity and breathing, which is beneficial for overall respiratory health.

Relieves Stress and Fatigue

Bhujangasana step is known to stimulate the abdominal organs and enhance blood flow, which can help curb any stress and fatigue you may be feeling. When you do it regularly, the tiredness you generally feel every day goes away.

Also, when you are performing this exercise, your breathing is more mindful and steady. Hence, you feel more relaxed. This helps you sleep better and supports your mental health as well.

Enhances Digestion and Heart Health

The pose stimulates the digestive organs, which can aid in digestion and alleviate issues such as bloating or constipation.

The gentle stretch and increased blood flow also keep your digestive system healthy and improve cardiovascular health.

How Does Bhujangasana Help With Sleep?

Let’s take a look at the correlation between Bhujangasana and sleep and how this Cobra Pose can help you with sleep.

• Curbs Any Stress and Worries

  In this era, stress has become more common than ever. It is one of the crucial reasons that prevent you from enjoying a good night's rest. Infact, high stress levels prolong the time you take to fall asleep and can disrupt your slumber multiple times throughout the night.

  Bhujangasana helps activate the parasympathetic nervous system, which immediately surrounds you with a sense of relaxation and reduces stress levels. This pose also helps with breathing and better oxygen flow is ideal to remove any worries.

• Improves Circulation

  The Cobra Pose can increase blood flow to the chest and abdomen, which improves overall blood circulation. This helps you sleep better as all body systems perform well.

  Infact, researchers at Penn State University have found that significant changes in blood flow and neural activity occur during both non-rapid eye movement (non-REM) and rapid eye movement (REM) sleep stages. And, increased blood flow can help in removing waste and toxins easily.

• Get Rid of Any Stiffness

  Bhujangasana is an exercise where you stretch the back and shoulders. Therefore, when you do it right, it can alleviate tension and stiffness in the body.

  When your mind and body are in a relaxed state, you are able to prevent any discomfort that might otherwise disrupt sleep.

• Good Digestion For Good Sleep

  The Bhujangasana step stimulates the abdominal organs, which can help with digestion. Comfortable digestion can prevent discomfort that might interfere with sleep. So, you sleep without any disturbance throughout the night.

  Also, this pose can keep you in a good mood, which makes you feel more relaxed and like yourself.
  
  

Who Should Perform Bhujangasana?

Bhujangasana is beneficial for a wide range of people. Infact, it is particularly good for people who want to:

• Relieve back pain
• Improve posture
• Reduce stress
• Enhance sleep quality

It is also super beneficial for those who are glued to their seats most of the day and for those looking to enhance their lung capacity and improve overall flexibility.

Who Shouldn’t Perform Bhujangasana?

While Bhujangasana is an excellent yoga pose, it might not be suitable for everyone. You must avoid it if you have:

• Recent abdominal surgery
• Severe back pain
• Carpal tunnel syndrome
• Heart problems or a hernia

If you perform the yoga pose despite the above-mentioned conditions, it can further aggravate it.

Pregnant women should also skip this pose or consult a doctor before trying it.

Remember, if you are confused, there's no harm in speaking with your doctor.

When Is The Ideal Time To Perform Bhujangasana For Better Sleep?

The ideal time to perform Bhujangasana for better sleep is in the evening, about an hour before you are supposed to sleep. This way, you are able to relax and prepare for the upcoming slumber. However, don't make it an intense workout session as it can have the opposite effect.

Doing the pose after a light dinner can help calm your mind and release any built-up tension from the day.

Conclusion

Bhujangasana is an easy yoga pose. All you have to do is incorporate it into your daily routine to start seeing the benefits. Whether you want to enjoy a much deeper sleep or slide into a slumber within minutes, this may be what you need.

That said, stay consistent with your efforts to start seeing the difference. It will take at least a couple of weeks. So don't give up midway.

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FAQS

Which asana is best for sleeping?

Bhujangasana posa (Cobra Pose) is one of the best asanas for sleep. This is because it helps reduce stress, improves blood flow, and helps you achieve complete relaxation. When you start practicing this pose every day, you can enjoy deeper, more restful sleep and wake up feeling refreshed and rejuvenated.

What is the main benefit of Bhujangasana?

The Cobra Pose brings you a variety of benefits, you can take a look at the above article for more information. However, the main benefit of Bhujangasana is that it helps relieve stress and tension. When you stretch your spine and open the chest, you immediately feel better.

What happens if you do a cobra pose every day?

If you do the Cobra Pose every day, you will improve your spine's flexibility, reduce back pain, and relieve stress. This pose also helps strengthen your back muscles, and chest, and enhance your overall posture. That said, regular practice is a must.

Is Bhujangasana good for the lungs?

Yes, Bhujangasana is good for the lungs as it helps you breathe well by expanding the lungs. This further enhances the oxygen flow and clears out any toxins. This is super beneficial for your overall respiratory health.

What are the disadvantages of Bhujangasana?

Now Bhujangasana posa in itself doesn't have any disadvantages. But if don't do it correctly or if it is something you must avoid, it can have adverse effects. Also, it might cause lower back pain if overdone or if you have existing back issues. It’s not recommended for people with carpal tunnel syndrome or recent abdominal surgery. Start slow. If needed, speak with your doctor before trying any new exercise.

Does Bhujangasana reduce belly fat?

Yes, Bhujangasana posa can help reduce belly fat because it strengthens your abdominal muscles and helps with better digestion. This pose also stimulates the organs in the abdomen, so your metabolism is improved. All this comes together to help with fat loss. However, consistent practice with a balanced diet is important to see the best results.