Ardh Bhujangasan Ardh Bhujangasan (Half Cobra Pose) : Benefits, Method, Precautions, Modifications

30 Min activity

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 Ardh Bhujangasan
 Half cobra

Ardh Bhujangasan is an important part of the sun salutation or Surya namaskar. Sun salutation is incomplete with Ardh Bhujangasan. The name of this pose is derived from the Sanskrit language. In Sanskrit, Ardh means half, bhujang means serpent, asana means pose.
This pose is also known as the half cobra pose. Half Cobra pose is known for increasing flexibility. Practicing this pose will help in reducing back pain. Ardh Bhujangasana can be practiced from 30 seconds to 5 minutes. This pose will reduce belly fat. It gives a good stretch to your belly, thighs, arms, and chest. It will open up your chest. This is a great pose to lengthen and strengthen your spine. This pose is believed to open the divine cosmic energy that will help you in self-realization. This pose can be performed by any age group. The presence of Ardh bhujangasan asana can be seen in the cycle of Surya namaskar. It is a part of Surya namaskar. The discussion of this pose can be seen in Vedic and science. This pose stretches the muscles of the torso. it is a heart-opening pose that stretches your whole body. It will reduce the soreness of your back and shoulder. It increases flexibility in the body and strengthens your back.
Cobra pose is a great posture to relieve your stress. It will increase the blood flow in your body. This pose will make you feel more energetic and happy. It will help you in improving your digestion.it will prevent you from bloating. This pose is great for your back. It will improve your back pain. Practicing this exercise will strengthen your abdomen. This pose can be practiced individually after completing your yoga to give your body a good stretch and to avoid any kind of injury. You can also practice some preparatory poses before practicing this.
Benefits:
To practice the pose it is very important to learn about the benefits of the pose. It is believed that if you know about all the benefits of the pose that you are practicing the benefits enhance and the effect is way better than it was. So an individual must learn about the benefits before practicing the pose. Ardh Bhujangasan is the easiest and simplest posture yet includes many hidden benefits.

Technique:
Before practicing Balasan one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
Step 1: lay down on your belly on the flat surface with your body and head straight.
Step 2: Keep your feet apart and your hands near your ribs.
Step 3: lift your torso, head, and neck and look toward the ceiling. Your abdomen and legs should be on the floor.
Step 4: Straighten your arms and your shoulders away from your ear.
Step 5: Hold the pose as long as you can. Do not force your breath. inhale and exhale naturally.
Step 6: Relax and get back to the initial position.
Step 7: Repeat the pose at least twice depending on how long can you hold.
Precautions:
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries. Props and modification:
Every individual has their body type. And everybody is suffering g from one or the other problem. so everyone can’t practice the same pose with the same technique. So to avoid injury and to allow a maximum individual to practice the pose we modify the pose. Sometimes we use props like bends, blankets, and yoga bricks to adjust the pose according to our comfort level so that no one gets injured.