Cobra exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cobra )

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Name of exercise  Cobra
Other names of exercise Cobra
Description of exercise The Cobra exercise is a popular yoga pose that targets the muscles in the back, chest, and arms. It is performed by lying face down on the floor with palms placed on either side of the chest. As you inhale, gently lift your head, chest, and shoulders off the ground while keeping your arms straight. Hold for a few seconds and then exhale as you lower yourself back down. This exercise helps to strengthen the back muscles, improve posture, and increase flexibility in the spine. It also helps to relieve tension and stress in the back and neck. The Cobra pose is often incorporated into yoga sequences for its many physical and mental benefits.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with arms under shoulders.
  • Lift neck upward.
  • Using your upper and lower back muscles, lift your chest up to navel level, arching the back.
  • Use your arms for support only. Do not fully straighten elbows.
  • Lower and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=k48O2CxvZ3o%26t=2s

     

    Body Part Neck, Chest, Lumbar, Elbow & Wrist
    Type of Muscles Cervical, Back, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthens core muscles
  • Improves posture
  • Increases flexibility
  • Tones back muscles
  • Relieves lower back pain
  • Stimulates abdominal organs
  • Enhances digestion
  • Improves circulation
  • Reduces stress and anxiety
  • Helps with menstrual cramps

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Cobra exercise, also known as Bhujangasana, is a popular yoga pose that has many benefits for the body, including strengthening the back, improving flexibility, and reducing stress. However, there are certain situations when it is best to avoid this exercise.Firstly, if you have any back injuries or pain, it is important to consult with a doctor or physical therapist before attempting the Cobra pose. This is because the pose can put strain on the spine and aggravate existing injuries.Additionally, pregnant women should avoid the Cobra pose, especially in the later stages of pregnancy, as it can put pressure on the abdomen and potentially harm the baby.People with high blood pressure, herniated discs, or carpal tunnel syndrome should also avoid the Cobra pose, as it can worsen these conditions.Overall, it is important to listen to your body and avoid the Cobra pose if you experience any discomfort or have a medical condition that may be aggravated by the exercise. It is always best to consult with a medical professional before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep elbows close to sides

    • Helpful in Diseases

  • Sciatica
  • Back Pain
  • Slipped Disc
  • Digestive disorders
  • Constipation

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    Frequently asked questions

     

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