Pinki Hazarika

YOGA….Yoga is made up of several different postures that benefit the body in various ways. In this article, we shall focus on one particular pose known as Tadasana, meaning the ‘Mountain Pose’. Tadasana is categorised as a foundational yoga pose that serves as the base for several other standing yoga poses. Although it might seem quite straightforward, you need to pay attention while executing the Tadasana yoga pose correctly.

How to do YOGA

How to do Tadasana (The Mountain Pose)

Tada =mountain; Asana = Pose/Posture

(This posture is Pronounced as: tah-daah-SUN-ah)

Tadasana yoga or the Mountain Pose is suitable for all levels of yoga practitioners and is considered to be the foundation of all standing yoga postures. This pose requires the engagement of the entire body while relaxing the mind.

How to do Tadasana (Mountain Pose)

Stand with your feet slightly apart and make sure that your weight is balanced equally on both feet.

Inhale, raise your arms above your head, interlock your fingers with palms facing upwards.

Raise your shoulders up towards your ears and on an exhale, roll your shoulders back and down your spine, opening your chest and straightening your posture.

Relax all muscles in your face, including your tongue.

Relax your eyes and maintain a steady gaze.

Come back to normal position and relax.

Benefits of Tadasana

It improves posture, opens up the chest and lengthens the spine

Gently strengthens the thighs, buttock and leg muscles

It is also beneficial in increasing awareness and concentration

Reduces flat feet and relieves sciatica

Releases tension from the face

Bhujangasana . Benefits & Procedure (Cobra Stretch)

What is Bhujangasana? (Cobra Stretch)

Bhujangasana is pronounced as Bhu-jung-aahs-uh-nuh.

Bhujangasana comes from the word bhujanga meaning cobra or snake and asana meaning pose. Bhujangasana is also known as Cobra Stretch. This pose is included in Suryanamaskar (Sun Salutations Pose) as well as Padma Sadhana.

Do you want to tone your abdomen but just can’t find the time to go to the gym? Are you feeling tired or stressed due to excessive workload?

Bhujangasana or Cobra Stretch is a solution to solve these and many other problems, just sitting (or lying down) at home! Bhujangasana, the Cobra Pose, is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly!

Benefits of Bhujangasana

Opens up the shoulders and neck to relieve pain

Tones the abdomen

Strengthens the entire back and shoulders

Improves flexibility of the upper and middle back

Expands the chest

Improves blood circulation

Reduces fatigue and stress

Useful for people with respiratory disorders such as asthma

Bhujangasana Procedure (Cobra Stretch)

Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.

Keep your legs close together, with your feet and heels lightly touching each other.

Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso.

Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.

Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.

Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up

Maintain the pose while breathing evenly for 4-5 breaths.

Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

Repeat 4-5 times.

Bhujangasana (Cobra Pose)

Prerequisites for Bhujangasana

It is best to do this asana in an ideal physical state, to enjoy maximum benefits.

Make sure you perform this asana 4-5 hours after having your main meal. This will ensure that you are not uncomfortable lying on your stomach.

Ensure that you have done some basic warm-up and stretching exercises to loosen your arms, shoulders, neck, and back.

It is always best to practice yoga asanas in the morning. However, if you are unable to, make time in the evening.

Preparatory poses

Bhujangasana becomes more seamless when you ease yourself into it with these preparatory poses:

Adho Mukhasvanasana (Downward-facing Dog Pose)

Salamba Bhujangasana (Sphinx Pose)

Now, you can attempt the Bhujangasana. It is quite simple, especially with this step-by-step guide.

Tips for beginners

Keep smiling and breathing. Smiling Cobras! While Bhujangasana has many benefits and almost everyone can do it, in some cases, it’s advised to avoid it.

Avoid jerks and overstretching.

You may instinctively move your shoulders away from your ears. Keep them relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

Ensure that your feet are still close together.

While maintaining the pose, breathe evenly.

Avoid practicing Bhujangasana if you are pregnant.

Do not practice it if you have fractured ribs or wrists, or have recently undergone abdominal surgeries, such as for hernia.

Also, avoid doing Bhujangasana if you suffer from Carpal Tunnel Syndrome.

Do not practice this yoga pose during an asthmatic attack.

Practice the Cobra Pose under a trained teacher for guidance if you have suffered from chronic diseases or spinal disorders in the past.

Ideally, all yoga asanas should be done under the proper guidance of a trained teacher.

Practicing yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor

FAQ’s about Bhujangasana

What are the steps of Bhujangasana?

Bhujangasana steps: (You may refer to the video also) Lie down on your stomach Shoulders supporting the pose on palms Breathe in and raise your head, chest, and abdomen Go vertebra by vertebra at a time Arms bent at elbows Slowly arch your neck, look upward Press stomach (navel) and toes toward the floor Hold in the pose for 4 breaths Breathe out and lower your abdomen, chest, and head Repeat the pose for 4 times.

Pinki Hazarika
Art of living Faculty
Regional Director GEP
Has been with the organisation since 20years, a meditator, a yoga enthusiast and an ardent devotee of Gurudev Sri Sri Ravishankar ji