Bhujangasan (The Cobra Pose) Technique of Bhujangasan , Benefits and Preca

Bhujangasan (The Cobra Pose) Bhujangasan (The Cobra Pose) Technique of Bhujangasan , Benefits and Precautions

30 Min activity


Cobra Pose (Bhujangasana)

The Cobra Pose, also known as Bhujangasana, is an essential part of the sun salutation or Surya Namaskar. It derives its name from the Sanskrit language, where "bhujang" means serpent and "asana" means pose.

This pose, also referred to as the Cobra Pose, is renowned for its ability to enhance flexibility. Regular practice can alleviate back pain and strengthen the back muscles. Bhujangasana can be held for a duration of 30 seconds to 5 minutes. It helps reduce belly fat and provides a deep stretch to the abdomen, thighs, arms, and chest. This pose opens up the chest and effectively lengthens and strengthens the spine. It is believed to unlock divine cosmic energy, aiding in self-realization. Suitable for all age groups, Bhujangasana is an integral component of the Surya Namaskar sequence and finds mention in Vedic texts and scientific literature. By stretching the torso muscles, it serves as a heart-opening pose that promotes overall body flexibility and back strength.

The Cobra Pose offers numerous benefits to the practitioner. Some of the advantages include:

  1. Lie down on your belly on a flat surface, keeping your body and head aligned.
  2. Position your feet apart and place your hands near your ribs.
  3. Lift your torso, head, and neck, and direct your gaze upward. Ensure that your abdomen and legs remain on the floor.
  4. Straighten your arms and roll your shoulders away from your ears.
  5. Hold the pose for as long as comfortable, allowing your breath to flow naturally.
  6. Relax and return to the initial position.
  7. Repeat the pose at least twice, adjusting the duration based on your ability to hold it.


Pregnant women should avoid practicing this pose.

Individuals with a hernia should avoid this pose, as it may worsen their condition.

Those suffering from vertigo should refrain from practicing Bhujangasana, as it may exacerbate their symptoms.

Individuals with back pain should avoid this pose.

Do not practice this pose immediately after an operation or injury.

Avoid placing undue stress on your neck during the pose.

Consult your doctor before practicing if you have an abdominal infection.

Practice the pose without exerting external pressure on your back to prevent injuries.

Seek guidance from a doctor or yoga instructor if you have any underlying medical conditions.

Practice Bhujangasana with caution, ensuring your body remains free from stiffness.

Keep your buttocks relaxed while performing the pose.

Avoid bending your elbows during the pose.

Ensure the thoracic spine is stretched and the spinal column is evenly arched.

Discontinue the practice if you experience lumbar spine pain.

Consult your doctor if you have low blood pressure.

Consult your doctor if you have high blood pressure.

Do not perform this pose if you are suffering from spinal pain.

If you feel any strain, relax and release the pose.

Props and modifications:

Place a towel or blanket under your abdomen and belly for added support during the pose.

Modify the pose by practicing on your palms. You can place your palms against a wall while keeping your legs on the floor.

Challenge yourself by lifting one palm while practicing the pose.

Modify the pose further by slightly lifting your thighs and legs for an additional challenge.

Note: It is advisable to consult with a qualified yoga instructor or healthcare professional before attempting any new yoga practice, especially if you have specific medical concerns or conditions.