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Bhujangasana or the Cobra Pose exercise is an important part of Surya Namaskar. It is a form of Ashtanga yoga that can stretch the abdomen, thorax, lungs and shoulders as well as strengthen the vertebral columns. Practicing Bhujangasana regularly can offer a wide range of health and spiritual benefits.

Bhujangasana Bhujangasana

Steps of Bhujangasana

Learning about the cobra pose techniques is vital before you start performing this asana. The correct Bhujangasan posture can help you to obtain the maximum benefits from this pose.

  • First, lay your body flatly on the stomach. Keep the hands on your side with a gap in between them. Make sure that the toes perfectly touch each other.

bhujangasana step-1 bhujangasana step-1

  • Move your hands gently to the front, keeping them at shoulder level and then place the palms on floor.


bhujangasan step 02 bhujangasana step-2

  • Placing the weight of your body on your palms, slowly inhale and raise the head and trunk. Keep note of the fact that your arms must remain bent right at the elbows during this stage.

bhujangasan step 03 bhujangasana step-3

  • Arch your neck backwards so as to replicate a cobra with raised hood. Make sure that you keep your shoulder blades perfectly firm. Your shoulders should also be away from the ears.

  • Press the feet, thighs and hips to the floor.
  • Hold in this position for about 15-30 seconds as you keep breathing normally. Make sure that you feel your stomach gently pressed against floor. As you practice the asana, you can hold the asana in this position for up to 2 minutes.

bhujangasan step 04 bhujangasana step-4

  • Bring your hands slowly back to your sides to release this pose. Rest your head lightly on the ground as you touch the floor with your forehead.

bhujangasan step 05 bhujangasana step-5

  • Place your hands gently under your head. Slowly rest by keeping your head on a side and breathe.

bhujangasan step 06 bhujangasana step-6

Preparatory Poses Associated With Bhujangasana

Before you actually start with Bhujangasana, you need to prepare your body for it. This is something that you can do with the help of the following asanas.

  • Urdhva Mukha Svanasana
  • Sarvangasana
  • Setu Bandhasana

Performing Tips

Keep your bowels and stomach empty prior to practicing cobra pose of Bhujangasana. Make sure that you eat your meals about 4 to 6 hours before performing this asana just so that the food gets properly digested and you have enough energy during the practicing of Bhujangasana.

It is always a good idea to practice Bhujangasana early in the morning. However, if you find it difficult to do so, you can also practice it during the evening.

While performing the asana, make sure that you keep things light especially at the beginning stages. This is to make sure that you do not end up hurting your neck and back. You should also keep the duration of the exercise short. As you get more used to the asana, you can keep on increasing the duration for the asana.

The Science

Bhujangasana or Cobra Pose is widely regarded as an important yoga pose that can offer a wide range of health benefits. It functions as an excellent backbend pose that helps to strengthen and tone the spine thus making it more flexible. This also helps to make the reproductive and digestive systems highly efficient.

Bhujangasana is also a great exercise which helps to open up the energy chakras. Bhujangasana helps to work on 4 out of 7 chakras, namely, the Svadhisthana Chakra, the Manipura Chakra, the Anahata Chakra and the Visuddhi Chakra. Practicing Bhujangasana with opened eyes can help to improve vision. As you look upwards while performing the asana, it stretches and stimulates your optical nerves thus helping to improve vision.

Benefits of Bhujangasana

Here are the distinct benefits of practicing Bhujangasana:

  • Elevates mood
  • Soothes sciatica
  • Improves digestion and helps to get rid of constipation
  • Increases flexibility
  • Invigorates the heart
  • Stimulates the thorax
  • Relieves fatigue and stress
  • Tones and firms the buttocks
  • Improves menstrual irregularities
  • Strengthens the shoulders and arms
  • Helps to significantly reduce belly fat
  • Helps to remove the symptoms of asthma
  • Strengthens the spine thus making it more flexible
  • Stimulates organs in abdomen, such as the kidneys
  • Decreases sensations of stiffness in the lower back area
  • Stimulates the reproductive, urinary and digestive systems
  • Helps to effectively regulate metabolism as well as balance the weight
  • It stretches and tones the muscles in the chest, shoulders and the abdominals
  • Opens the chest thereby makes it possible to clear passages of the lungs and heart
  • Improves the circulation of oxygen and blood, especially throughout pelvic and spinal regions

Precautions and Contraindications Associated With Bhujangasana

You should definitely avoid performing Bhujangasana if you have any of the following health issues:

  • Hernia
  • Pregnancy
  • Headaches
  • Back injuries
  • Carpal tunnel syndrome
  • Recently undergone abdominal surgeries
  • Cobra pose for back pain is strongly contraindicated

Doing Bhujangasana regularly can improve your digestion and increase flexibility of your spine, which is going to keep you young and energetic for a long time. Make sure that you follow the steps closely while performing the asana.

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