Introduction to Bhujangasana

Bhujangasana (pronunciation:BHU-jang-AA-s-uh-nuh) or Cobra Pose Yoga is one of the basic yoga postures.  In sanskrit, a cobra or any snake is called Bhujanga; hence this yoga pose is a representation of the alert hood of a snake.

In the process of "Surya Namaskar"or Sun Salutations, Bhujangasana is the seventh pose.

Scientific Way of Performing Bhujangasana

Having said that it is one of the most simple yoga poses; it should not be taken lightly because it deals with muscles and organs of the abdominal cavity.

  1. Lie stomach down on a carpet or mat.
  2. Your feet should be together and toes firmly on floor.
  3. Your hands out stretched and elbows near ribs.
  4. Inhale air to the maximum capacity of your lungs.
  5. As you inhale, lift your head and chest only in the air.
  6. Your navel and floor should made an angle of 20 degrees or should have a gap of 5 cm.
  7. The pose should look like a upward growth curve. And the eyes should be looking at the ceiling.
  8. Your thighs, pelvis, feet and toes should be firmly rested on the floor.
  9. Do not push your ribs hard, as it causes unnatural stretching.
  10. Hold the pose for few seconds. Once you feel tension growing, start to relax.
  11. Slowly exhale and slowly come back to your relaxed sleeping position.

Precautions to be taken while doing Bhujangasana

Bhujangasana is not recommended for abdominal issues. It is stomach and back muscles intensive yoga hence -


  1. The pose should be held for no more than 5 to 10 seconds.
  2. Depending on individual capacity, 3 to 5 reps are enough.
  3. Without sufficient practice do not increase the reps of this yoga.
  4. Depending on the level of expertise, the pose can be held from 1 minute to five minute.
  5. This yoga can be done under expert supervision for people suffering from stiff back and menstruating women.


Who can and can't do Bhujangasana


Everyone can do Bhujangasana. It is specially beneficial for women with gynaecological problems.

This asana should not be tried by people who have serious back problems, stomach problems like ulcers, hernia and by pregnant women.

People with heart ailments and diseases should not try this asana.

Not advised for people who have undergone operations and surgeries of spine, brain, abdomen, heart and lungs.

Variations in Bhujangasana

There are three versions of this yoga -

Sahajahasta Bhujangasana which is a preparatory pose.

Follow-up poses:

  1. Vakrahasta Bhujangasana
  2. Niralamba Bhujangasana

Bheka Bhujangasana is an advanced form where legs are bent at the knee, and the feet are crossed beneath your thighs. This action intensifies the backbend.


Health Benefits of Bhujangasana


  1. Stretches muscles in the shoulders, chest and abdominals
  2. Decreases stiffness of the lower back
  3. Strengthens the arms and shoulders
  4. Increases flexibility
  5. Improves menstrual irregularities
  6. Elevates mood
  7. Firms and tones the buttocks
  8. Invigorates the heart
  9. Stimulates organs in the abdomen, like the kidneys
  10. Relieves stress and fatigue
  11. Opens the chest and helps to clear the passages of the heart and lungs
  12. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  13. Improves digestion
  14. Strengthens the spine
  15. Soothes sciatica
  16. Helps to ease symptoms of asthma


If you are looking to increase strength in your upper body, then this yoga is beneficial. If you are having minor back problems, this yoga will help you to relive your back problem.

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