Techniques to do Bhujangasana or Cobra Pose & Its Benefits, Precautions

Bhujangasana gets its name from Sanskrit where “Bhujang” means “Serpent” and “Asana” is “Pose” and hence the name Cobra Pose. Bhujangasana resembles Cobra which has its hood raised.

Bhungasana or Cobra Pose is a backward bending asana and a very integral part of Suryanamaskar and Padma Sadhana. It is a very useful asana in removing pain and stiffness from the back, neck and abdomen.

According to yogic literature, Bhujangasana or Cobra Pose heals the body of disease and awakens Kundalini, the divine cosmic energy that promotes self-realization.

Bhujangasana or Cobra Pose helps alleviate stress and anxiety if practiced regularly, carefully and correctly.

• To practice Bhujangasana or Cobra Pose, lie prone on the floor or the yoga mat i.e. on your stomach with the top of your feet and chin resting on the floor.
• Legs should be kept close together with the heels and feet lightly touching each other.
• Place your palms facing downwards i.e. facing ground and below the shoulders with the fingers of your hand outwards i.e. other side of the body.
• While practicing Bhujangasana or Cobra Pose, the elbows should be kept parallel to each other and close to the body.
• While inhaling deeply, gently raise your head, chest, and abdomen up while keeping the navel and pelvis touching the floor.
• Take your shoulders back and down in such a way that the head is tilted backwards and the chest is opened forward while practicing Bhujangasana or Cobra Pose.
• Focus your gaze forward or upwards depending upon the flexibility of your neck and spine or till where you are able to bend backwards.
• Raise your body upwards till your arms become straight on the ground.
• Keep pressing the ground with your pelvis. Also, make sure that you are not putting a lot of tension in your arms.
• At a point where you are comfortable, hold the pose for 20-30 seconds.
• Straighten your to a point where you are comfortable. Do not overstretch or exert yourself.
• While exhaling, gently take your body downwards to rest on the floor.
• Relax with your hand stretched outwards and chin touching the floor.

• One of the benefits of Bhujangasna or Cobra Pose is that it opens the chest and strengthens the core.
• It helps in treatment of respiratory disorders like Asthma.
• Bhujangasana or Cobra Pose helps in the treatment of Sciatica.
• Is beneficial in relieving stress and fatigue.
• Regular practice of Bhujangasana helps relieve constipation and improves digestion.
• Bhujanagasana helps get rid of menstrual irregularities.
• Helps in strengthening of shoulders and arms.
• Bhujanagasana or Cobra Pose increases the flexibility of the body.
• It is beneficial in relieving stiffness of the lower back.

• People with recent or chronic back injuries should not practice Bhujangasana or Cobra Pose.
• Pregnant females should not perform Bhujangasana.
• People who have had any recent abdominal surgeries should not perform Bhujangasana or Cobra Pose.
• People with Carpel Tunnel Syndrome, Hernia, wrist or Rib injury should not practice Bhujangasana.

• You should not over bend your back while practicing bhujangasana. Stretch as much as your body allows.
• The legs should be engaged actively in Bhujangasana. Make sure you press your legs as deeply in to the floor or yoga mat as you can as this will allow you to lift your chest higher in the cobra pose.