Bhujangasana, or Dragon Pose

There is an asana in hatha yoga that is perfect for young mothers: it helps relieve fatigue, improves the condition of the pelvic organs, and helps reduce stress levels. Interested? Of course!

This is Bhujangasana, or Dragon Pose. You might also know it as Snake Pose or Cobra Pose. But the essence and technique are identical; just remember that starting from the third month of pregnancy, it is contraindicated! However, if you have recently become a mom, this asana is just for you.

The exercise can be performed in two variants – simple and advanced. Let’s start with the simple one, for beginners.

First of all – don’t forget to warm up. If your spine is not prepared for exercises aimed at stretching and flexibility, start with the simplified version – Ardha Bhujangasana, or Half-Cobra.

Technique of Performing Bhujangasana

1. Lie face down on the mat.
2. Extend your legs, bring your feet together, point your toes, slightly tighten your knees.
3. Bend your elbows, place your hands on the floor under your shoulders, transferring weight onto your palms. The palms should be approximately shoulder-width apart.
4. Inhale and lift your torso, without fully extending your elbows. At this moment, ensure the pubic bone is pressed to the floor.
5. The torso stretches forward, arms slightly bent at the elbows, the neck directed forward and slightly upward.
6. Hold this position and take several calm breaths in and out.
7. With the next inhale, straighten your arms completely, lift the torso, keeping the pubic bone still pressed to the floor, arch the lower back and chest area.
8. Tighten the gluteal muscles and arch the lower back and chest area more, tilt your head back.
9. Stay in this pose for some time, breathe, and gradually exit the asana.

The most important thing to remember when practicing Bhujangasana is: do not lift the pubic bone off the floor and do not pull the shoulders towards the ears. Shoulders and elbows should be pulled back, and the neck should stretch upward.

Remember – if you have not practiced yoga before, it is essential to prepare your spine for the load. Perform the exercise within your physical capabilities, and do not push to the point of severe muscle or joint pain.

Advanced Level: Bhujangasana for Experienced Practitioners

The essence of the asana for young mothers remains the same, only you need to add crossing of the feet: try performing the asana by switching legs. This will not only aid the development of muscles but also help determine if you have scoliosis.

The second option of the complex asana is with a twist. On an inhale, turn your raised torso to the right, on an exhale, return your torso to the starting position, and then repeat the twist to the left side.

Beneficial Properties of the Asana

As we mentioned at the beginning, the Dragon pose helps reduce stress levels. Additionally, it has a positive effect on the kidneys, the pelvic organs, promotes spinal flexibility, and develops arm muscles.

There are also contraindications:

• first and foremost, pregnancy (over three months) and menstruation;
• sciatica;
• lordosis, hernias, vertebral disc displacement;
• serious diseases of the abdominal organs;
• if you have thyroid problems, you can perform the asana but avoid tilting your head back.

In our video tutorials, you can watch the correct technique for performing the Dragon pose, or Bhujangasana.