Lotus in Cobra Pose - Padma Bhujangasana
Lotus in Cobra Pose or Padma Bhujangasana is a combination of two of Hatha yoga’s foundation poses – padmasana and bhujangasana – that together create an intermediate level posture that offers an intense backbend and strong stretch for the hips, legs and neck. The name comes from the Sanskrit padma, meaning “lotus”; bhujanga, meaning “cobra”; and asana, which means “posture” or “pose.”
Padma Bhujangasana has many benefits, including strengthening the arms, shoulders, and back muscles, improving flexibility and circulation, and reducing stress and anxiety. It can also help to stimulate the digestive system and improve overall body posture.
- Body Position: Backbend Yoga Poses, Supine Yoga Poses
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
- Difficulty: Intermediate
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Benefits and Contraindications
Reducing stress and anxiety
Help to stimulate the digestive system
Strengthening the arms, shoulders, and back muscles
Improving flexibility and circulation
Improves overall body posture
Wrist, back, or neck injuries
High blood pressure
Knee or hip injuries
Inability to perform the Lotus Pose
Modifications and Props for Beginners
- Use a blanket: Fold a blanket and place it under your knees to support them and reduce pressure on the lower back.
- Use a bolster: Place a bolster lengthwise on the mat and sit on it with your legs crossed in a comfortable position. Then, perform the Cobra Pose with the upper body only.
- Use blocks: Place two blocks under your palms to raise the ground and make it easier to lift the chest off the floor. This modification can also help if you have limited mobility in your wrists.
- Use a strap: If you have difficulty reaching your feet or ankles in the Lotus Pose, use a strap to help you reach and hold your foot in place.
- Force has a tendency to fall on the outside of the hands. This occurs In many of these prone backbends. To correct this raise the pinky finger up and the force will move to the inner part of the hands. Then allow it to return back to the mat and find an evenness with the weight distribution on the palms and fingers.
- Practice with caution: If you have any injuries or limitations, listen to your body and practice the pose with caution. It is better to modify the pose or skip it altogether rather than risk further injury.
Frequently Asked Questions
No, Padma Bhujangasana is not suitable for everyone, particularly those with knee or hip injuries, lower back pain, or wrist issues. Pregnant women and those with high blood pressure should also avoid this pose.
Yes, you can still practice the Cobra Pose without the Lotus Pose. You can also modify the pose by using a blanket, blocks, or a strap to support your knees and feet.
You can hold Padma Bhujangasana for as long as you feel comfortable, usually for a few breaths or up to a minute. Remember to breathe deeply and mindfully throughout the pose and release the pose if you experience any discomfort.
Common mistakes in Padma Bhujangasana include rounding the shoulders, lifting the chin too high, straining the neck, and forcing the Lotus Pose if it causes pain or discomfort. Remember to keep the shoulders relaxed, the gaze steady, and listen to your body throughout the pose.
- Bound Lotus in Cobra Pose
- Twisted Lotus in Cobra Pose
- Lotus in Upward-Facing Dog
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