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Tiryaka Bhujangasana | Know Everything About Twisted Cobra Pose

Tiryaka Bhujangasana

If you are an intermediate-level yogi, we are pretty sure that you have already mastered the basics of Bhujangasana and experienced its benefits. But now, it’s time to take your practice to a new level. Today, Yogaasan will introduce you to one of the variations of Bhujangasana, known as Tiryakana Bhujangasana. Though it is pretty easy to do this asana, it will help you to make yourself stronger, balanced, and focused. If you’re ready to try something new, then join hands with Yogaasan and learn about Tiryaka Bhujangasana and its ultimate benefits together! Let’s get started.

What is Tiryaka Bhujangasana?

Tiryaka Bhujangasa derives from a Sanskrit word, where “Tiryaka” stands for “Twisted,” “Bhujanga” stands for “Cobra or Snake,” and “Asana” stands for “Pose or Posture.” In English, this asana is called Twisted Cobra Pose or Swaying Cobra Posture. This asana is one of the variations of Bhujangasana and is an excellent yoga pose that helps improve the postural-related defects of your spine and relieve back pain. Twisting Cobra Pose engages your whole body, including the shoulders and arms. This asana makes your spine flexible. Swaying Cobra Pose can easily be performed by beginners who have difficulties performing Bhujangasana. 

What are the benefits of Tiryaka Bhujangasana?

Tiryaka Bhujangasana offers many benefits for the body and mind. Here are some of the advantages of performing this yoga on a daily basis:

  1. This yoga asana stretches the chest, shoulders, lungs and abdomen.
  2. It gives relief from back pain and strengthens the spine.
  3. Stimulates abdominal organs like the pancreas, kidneys and liver and hence improves digestion and may relieve digestive issues.
  4. This asana also helps you to correct rounded shoulders.
  5. It will help you to reduce stress & fatigue.
  6. This asana is proven to be beneficial for asthma patients.
  7. Increases appetite and eliminates the issues of constipation
  8. This asana tones the liver and helps improve the overall performance of the body.

Steps to Perform Tiryaka Bhujangasana

Now that we’ve explored Tiryaka Bhujangasana benefits, let’s learn the step-by-step instructions for performing Twisted Cobra Pose.

  •  First, lie down on your stomach on the ground or yoga mat, keeping your legs together.
  • Now,  move to the final Bhujangasana position. Keep your legs a little separated, about one and a half feet.
  •  As you move your torso above the ground, keep your head facing forward rather than backward, as you do for the Cobra Pose.
  • Inhale, twist your head and the upper body, and gaze over your left shoulder, keeping your neck stretched. 
  •  Keep your arms either straight or slightly bent as you twist your shoulders and trunk.
  • Keep engaging your core and maintain a straight line from head to heels.
  • Try holding the pose for 3-5 breaths, feeling the stretch in your chest and shoulders.
  • Now, look towards the front again and repeat the pose on the other side by twisting to the right and looking over your right shoulder.
  • To release the pose, return to the prone position and relax.

What are the Contraindications of Tiryaka Bhujangasana?

Like any other yoga pose, Tiryaka Bhujangasana also has some contraindications, and it’s important to know about them to avoid injuries. Let’s explore who should avoid this yoga pose:

  1. Individuals with severe back problems or injuries should avoid performing Twisted Cobra Pose.
  2. People suffering from Carpal tunnel syndrome should refrain from doing this asana.
  3. If you are suffering from a peptic ulcer or hernia, you should not perform Tiryak Bhujangasana.
  4. Pregnant women are advised not to do this yoga pose.
  5. People with headaches and hyperthyroidism should not practice this yoga pose.
  6. You should take caution if you have any recent injuries to your shoulders, arms and wrists.

Final Notes

We hope that by now, you have learned everything about Tiryaka Bhujangasana and how to do it perfectly. If you incorporate this yoga pose into your daily yoga routine, you will start to experience all its benefits. Don’t forget to listen to your body and respect its limitations. If you face any contraindications or discomfort, stop immediately and relax. Practice this asana with patience and care, and it will surely provide you with the ultimate benefits.