Bhava -Aishwarya (Self-Reliance) BHUJANGASANA 

Bhava -Aishwarya (Self-Reliance) 

Emphasis is on attitudinal training and experiential learning. The inclusion of correct bhavas(attitude) when performing yoga asanas is an innovation of The Yoga Institute. The four main bhavas have a meaningful impact when we are doing or performing any yoga related asana, pranayama or kriyas.

Aishwarya (Self-Reliance)Sutra 1.13 of the Yoga Sutras of Patanjali: “tatra sthitau –yatnaḥ abhyāsaḥ” Practice makes a man perfect. When through constant practice of yoga perfection is achieved one will notice an increase in willpower, confidence, energy levels increase and this brings in tremendous joy and positivity in life. When Dhrama, Jnana and Vairagya are followed Aishwaraya Bhava is the outcome.

The Yoga Institute training believes in flowing with nature and we strongly emphasis to imbibing all these four bhavas correctly as it is the true nature of our intellect.


The final position attained with the raised head resembles a fanned cobra; hence the name. The purpose of this Asana is to imbibe the qualities of a cobra – determination, alertness and precision.

Starting position:

  1. Lie on the stomach (prone position), on a mat, legs drawn straight and feet together-toes pointing outwards.
  2. Fold the arms at the elbows, palms down, resting beside the chest.
  3. Rest the forehead on the mat.

The sequence of steps:

  1. Slowly, raise the head and the neck a few inches and then inhaling, in 3 seconds, gradually lift the shoulders, thorax and the upper part of the abdomen, supported by the hands, slowly and rhythmically.
  2. Keep the body from the navel downwards fixed, raising only the upper portion of the body, above the waist – like the hood of a cobra.
  3. Maintain the elbows in position–not protruding out.
  4. The deep muscles of the back are to be used to give a gradual but a full backward curve to the spine, thus, slowly raising the vertebrae one by one – the pressure on the spinal column travelling down the curve step by step as each vertebra is made to rise and adjust – feeling a marked contraction first at the cervical, thoracic, lumbar and then at the sacral portions of the spine, culminating into a very deep pressure of the tail-bone.
  5. Maintain this pose for 6 seconds; breathe retained (final position).
  6. Returning to starting position: Exhaling, in 3 seconds, slowly and carefully lower the back, thorax and neck to return to starting position.
  7. Care needs to be exercised in relieving the spinal pressure by stages. Accordingly, the coccygeal and sacral curves are relieved first by a simultaneous and slow lowering of the trunk until gradually the upper portions, i.e., the lumbar, thoracic and cervical curves are completely relieved by stages.

Recommended practice:

  • Practice 3 rounds, with a pause between rounds.
  • The static pose may be tried after mastering the dynamic variation.
  • Hold the final position for a maximum of 2 minutes (start with 30 seconds)–breathing should be normal, slow and rhythmic.


  1. A hernia, hypertension, heart ailments, pregnancy, peptic ulcers and hyperthyroid.
  2. People with a protruding belly will have difficulty in assuming a prone position.


  1. The alternative contraction and relaxation help correct the minor displacement of the vertebra.
  2. Tones up the deep muscles supporting the spinal column and trunk.
  3. Promotes the spinal circulation and keeps the spine flexible.
  4. Increases body heat by stimulation of spinal nerves.
  5. Massages and stimulates the adrenal gland.
  6. Tones up the abdominal muscles through the posterior stretch.
  7. Improves and deepens breathing.
  8. Stimulates appetite.
  9. Prevents diseases by aiding elimination through intra-abdominal pressure.
  10. Relief from flatulence and abdominal adhesion.
  11. Relief in generalized muscular back pain.
  12. Help in resolving slipped disc
  13. Relief in Ankylosing spondylitis and Kyphosis (hunch back).
  14. Alleviates constipation
  15. Helps in menstrual and gynaecological disorders.
  16. Strengthens willpower; increases determination and brings about alertness towards precision in position

The 21 Days Better Living Course is a course to begin your journey into the discovery of Yoga. The course teaches Yogic concepts and their application in day-to-day life. The course covers an introduction to Astanga Yoga, Asanas, Pranayamas, Kriyas, attitude training and sessions with Smt. Hansaji. Click here for details

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