How to Do Bhujangasana or Cobra Pose


Stressed out due to work pressure in office, chaos in traffic or stress in life? You need to give this asana a try. Bhujangasana or Cobra Pose is pronounced as Bhu-Jung-Aahs-uh-nuh can be significantly useful in relieving discomforts in the muscles of the back, neck, and abdomen.

Bhujang – Snake (Cobra) | Asana – Pose (Posture)

As the name suggests, this asana reflects the posture of a serpent with its hood raised. It is also an essential element of Sun Salutations sequences. (Featured Photo credit: Grokker). You just need a yoga mat and lot of willing power to practice this asana.

Benefits of Cobra Pose

  • This pose stretches muscles in the shoulders, chest, and abdominals
  • Opens up the shoulders, neck, and tones the abdomen and buttocks
  • Increases the flexibility of the spine
  • Stimulates abdominal organs and thus improves digestion
  • Helps to ease the pain of sciatica
  • This pose heals the diseases and awakens Kundalini which is the divine cosmic energy that brings self-realization
  • Improves circulation of blood and oxygen and removes fatigue and stress
  • Improves menstrual irregularities and elevates mood
  • Useful for people with respiratory disorders such as asthmaPC_Bunk_FITBIT_1500x300._CB519825849_


Avoid practicing this pose if you have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for a hernia. It’s also advisable not to practice this asana if you are suffering from Carpel Tunnel Syndrome. Women who are pregnant should avoid practicing this pose. If you have any medical concerns, talk with your doctor before practicing this yoga. Be careful not to force yourself into the pose, striving for a deeper backbend during the practice.

Steps to do perfect Cobra PoseIMG_4330.JPG

  • Lie on your stomach with your feet together and toes flat.
  • Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
  • Pull your torso back with the support of your hands.
  • By putting equal pressure on both palms, keep your elbows straight.
  • Move your head back and ensure that your shoulders are away from your ears.
  • Exhale while coming back to the ground. Relax and then repeat the procedure 3-4 times.


This pose can be a great tool to stretch out your spine and chest, in addition, to energize and warm your body. It counteracts the slouch that comes from sitting in front of a computer or driving for a long time. It brings more flexibility to your spine and helps you to feel more balanced and rejuvenated.1500x150_Books-Content-Grid-Stripe

Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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