Are you weary of constantly reaching for antacids to address digestive issues? In addition to maintaining a balanced diet, engaging in appropriate physical activity can significantly reduce feelings of bloating. Personally, I am not inclined to engage in strenuous workouts at the gym. Recently, when I encountered a similar issue, my mother recommended yoga. One specific pose, known as bhujangasana or the cobra pose, offers numerous advantages for gut health. This pose features a gentle backbend that stretches the abdominal organs, thereby stimulating them and enhancing their overall functionality. Such stimulation can effectively alleviate problems such as constipation and indigestion. Furthermore, the cobra pose contributes to the strengthening of core muscles, which play a vital role in supporting the digestive system. Explore the various benefits of bhujangasana for digestion and learn the proper technique to perform it.

What is bhujangasana?

Bhujangasana, commonly referred to as the cobra pose, is a yoga position that mimics the appearance of a cobra with its hood elevated. According to yoga expert Saurabh Bothra, the practice begins with the individual lying face down, legs extended, and palms placed flat on the ground beneath the shoulders. Upon inhalation, one should press into the hands and gradually elevate the chest off the floor while arching the back. Engaging in bhujangasana offers numerous advantages for digestion and overall physical development.

Doing bhujangasana for digestion can help prevent the feeling of fullness. Image courtesy: Shutterstock

Bhujangasana for digestion: How is it beneficial?

Bhujangasana, or the cobra pose, offers a wealth of benefits for your digestive system. Here's how it works:

1. Stimulates abdominal organs

Engaging in bhujangasana is advantageous for digestive health, as it promotes the stimulation of abdominal organs, according to research published in the International Journal of Multidisciplinary Research. This mild backbend effectively stretches and compresses the abdominal area, directly influencing essential digestive organs such as the stomach, liver, and intestines. This process enhances blood circulation to these regions, offering a gentle massage that can markedly enhance their functionality and lead to improved overall digestion.

2. Relieves constipation

Engaging in bhujangasana is beneficial for enhancing digestion and alleviating constipation. The abdominal stretching and intestinal stimulation that occur during this pose can facilitate bowel movements and support regularity, as indicated by research published in the International Journal of Ayurveda and Pharma Research. This practice aids in promoting digestive activity and contributes to a more balanced and healthy digestive system.

3. Reduces indigestion

Engaging in Bhujangasana can provide numerous advantages for digestion, whether one is experiencing bloating or a sensation of fullness. This posture enhances the overall performance of the digestive system. It alleviates discomfort commonly felt post-meals, facilitating a more efficient digestive process, as indicated by research published in the Journal of Ayurveda and Integrative Medicine. The pose effectively stretches and stimulates the abdominal organs, resulting in enhanced digestion. Consequently, this leads to improved nutrient absorption, allowing the body to maximize the benefits derived from food. Ultimately, this practice supports overall gut health and well-being.

It is helpful to do bhujangasana for digestion as well as to strengthen your core. Image courtesy: Shutterstock

4. Strengthens core muscles

Engaging in Bhujangasana is beneficial for digestion, as it enhances the strength of core muscles, which are crucial for maintaining a healthy digestive system, according to research published in the International Journal of Yoga. These robust core muscles are instrumental in providing support to the abdominal organs, thereby facilitating their optimal functioning. Additionally, a strong core contributes to proper posture and alignment, which can further enhance digestion by reducing compression on the digestive tract. Improved posture enables better expansion and contraction of the abdominal region during respiration, thereby promoting effective digestive processes. The support derived from a fortified core can relieve pressure on the digestive organs and encourage the efficient transit of food through the system.

5. Keeps stress at bay

It is noteworthy that bhujangasana, commonly referred to as cobra pose, offers advantages not only for digestive health but also for alleviating stress, which is crucial for maintaining proper digestive function. According to experts, "Stress can have a profound effect on digestion, often resulting in conditions such as indigestion and irritable bowel syndrome." The calming properties of cobra pose contribute to reducing stress levels in both the mind and body. By fostering relaxation, this pose enhances digestive health by establishing an optimal environment for digestive processes. A reduction in stress allows the digestive system to function more effectively, facilitating improved nutrient absorption and a more efficient passage of food through the digestive tract.

How to do the cobra pose or bhujangasana?

Here is a detailed guide on performing the cobra pose, or bhujangasana, to enhance digestive health.

Begin by lying face down on your yoga mat, extending your legs behind you with your feet positioned either hip-width apart or slightly wider. Place your palms flat on the mat, ensuring they are directly beneath your shoulders, with your fingers pointing forward. Maintain your elbows close to your torso.

Gently press your pubic bone and the tops of your feet into the mat to establish a solid base for the pose. Activate your core muscles by drawing your navel inward toward your spine.

As you inhale, start to press into your hands, lifting your chest and head off the mat. Visualize lengthening your spine as you rise, as if you are gradually peeling your chest away from the floor, one vertebra at a time.

Keep your elbows close to your sides. For those new to this pose, a low cobra—where your forearms rest on the mat with elbows directly under your shoulders—serves as an excellent starting point. As your flexibility increases, you may gradually extend your arms further, but be cautious not to lock your elbows. The extent of your lift should be determined by your body's capabilities. Pay attention to your body and avoid forcing the pose; the emphasis should be on achieving a gentle backbend rather than maximizing height.Here is a detailed guide on performing bhujangasana to aid digestion. Image courtesy: Shutterstock

Ensure that your shoulders are relaxed and positioned away from your ears. Visualize elongating your neck while avoiding any hunching of the shoulders. Your gaze may be directed straight ahead, slightly upward, or even slightly backward, but be cautious not to strain your neck. The back of your neck should feel extended and open.

Engage your back muscles to lift your torso, rather than depending solely on your arms. This approach will help safeguard your lower back. Envision gently drawing your shoulder blades together.

Maintain the pose for several breaths, experiencing the stretch across your chest, abdomen, and the front of your thighs. Breathe deeply and steadily, allowing the pose to deepen with each exhalation, if it feels comfortable.

To exit the pose, exhale and gradually lower your chest and forehead back to the mat. Rest your forehead on the mat and permit your body to relax completely.

After completing bhujangasana, you may rest in Child's Pose (Balasana) for a few breaths. It is advisable to repeat the pose 2-3 times, allowing for rest between each repetition. 

Note: While practicing Bhujangasana can be beneficial for digestion, it is essential to consult a qualified yoga instructor or healthcare professional if you have any back injuries or health concerns before attempting this pose. They can provide modifications tailored to your needs.

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