Tiryak Bhujangasana (Twisting Cobra Pose) 

By Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER

In Sanskrit, Tiryak means ‘oblique’, ‘slant’ or ‘transverse’, bhujanga means ‘serpent’ or ‘snake’ and asana means ‘seat’ or ‘posture’. It is good for correcting postural defects of the upper spine. This pose – sometimes called twisting serpent pose, requires flexibility of the back and spine. The hips, pelvis and legs remain grounded – in contact with the ground, only the upper body moves, twisting to the right and then to the left. Try using visualizations, such as relaxing the back muscles, letting your hips and pelvis sink into the ground. Push the floor away with the palms and press the chest forward and arch the back. Imagine a golden thread attached from the crown of the head to the ceiling, chin level to the floor. There are many benefits of practicing this asana.

STEPS

• First, you have to lie on the prone position on the floor, keeping the legs together or you may keep them slightly apart at your convenience.
• Now, you can bring your palms to the shoulder level and place them on the mat about 2 feet apart.
• Then, you can put your pressure on the palms, inhale slowly and raise yourself up. Now make sure that your hands become straight and the chest and head is raised above the ground. While raising yourself up, turn your head over the right shoulder and look at your left foot (heel).
• Then, you must keep your spine relaxed all the while.
• Now hold the position for a few seconds. Your navel should be close to the ground. Ensure the trunk is raised and the hands are straight.
• To release the position, turn your head back to the forward looking position. Then bend the elbows slightly to relax.
• Now, straighten your hands again and look over your left shoulder towards the right foot (heel). Stay in this position for a few seconds at your convenience.
• Turn your head back to the normal forward looking position and now bend the elbows to relax in the prone position.
• Now, you have completed one round of this asana.
• This can be repeated as many rounds as you are comfortable in the position.

BENEFITS

• This pose helps to make the spine flexible and strong.
• It can correct many postural defects of the upper spine and is good for cervical spondylitis.
• It also helps expand the thorax and improves lung capacity.
• This pose tones the muscles of the abdomen and improves digestion.
• It is also good for the liver, kidneys, stomach and pancreas.
• This is more helpful to strengthen the arms and shoulders.
• In this pose, muscles of the upper back are made flexible and strong.
• It tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.
• Strengthens the adrenal gland, which is responsible for secretions of adrenaline, cortisol and other stress hormones.
• It helps in balancing the effect on the hormone secretions.
• This pose stretches the chest, lungs, shoulders and abdomen.
• It helps to remove backache and neck ache as well as keeping the spine supple and healthy.
• Pressure on the stomach is beneficial to the abdominal organs and in particular the digestive organs.
• Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders.
• In normal day-to-day life we do a lot of forward bending but not much backward bending, hence it is good to practice for a healthy back and to give general balance to the body.
• It helps in strengthening the spine.
• Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc.
• It is more helpful for relieving stress and fatigue.
• It can be therapeutic for Asthma patients.
• This helps stimulate the appetite, relieves flatulence and constipation.
• This pose tones the liver, making it beneficial for those with a sluggish liver.

LIMITATIONS

• If you have any injury of back, spinal, wrist, arms, shoulders, carpal tunnel syndrome, headache, women during pregnancy, and those who are suffering from hernia, should avoid this practice.
• Those who are suffering from peptic ulcers should be very careful while practicing this pose.