Cobra Pose (Nagasana)

Sanskrit word “naga” means snake or serpent. The nagasana is also known as the bhujangasana, “bhujanga” is a Sanskrit word which also means snake. Serpent (snake) is the symbol of immortality and wisdom, of renewed births, of secret knowledge and, when the tail is held in the mouth, of eternity.

Benefits of the Cobra Pose (Nagasana)
Nagasana strengthens the wrists and stretches muscles of the chest. The stomach and pelvic muscles are strengthened by maintaining a constant exertion. Displaced spinal discs can also be placed back in their original position by practicing the nagasana.

How to perform the Cobra Pose (Nagasana)
- Lie on stomach with the head on to one side and arms stretched alongside the body with palms facing upward.
- Place the chin on the floor. While breath in and out slowly through the nostrils, turning the head  and swing arms around until the hands are placed just below the chin with palms facing down and finger tips of each hand almost touching and the elbows on the floor.
- Breathe-in slowly through the nostrils, while pressing down on the hands and lift your torso from the waist up off the floor, arching the spine backwards and straightening the arms.
- Tilt the head as far back as possible and hold the posture till you can hold your breath.
- Breathe out and reverse the process to return to position #1.

Durations/Repetitions of the Cobra Pose (Nagasana)
Hold the posture till you can hold the breath or from one-half to three minutes. Repeat the this asana two to five times.

Difficulty Level and Advancement of the Cobra Pose (Nagasana)
Nagasana is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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