Bhujangasana or Cobra Pose - How to do, its Benefits

Bhujangasana or Cobra Pose Step 1

Bhujangasana or Cobra Pose Step 2

Bhujangasana is part of the Sun Salutation or Surya Namaskar. Bhujang means Cobra and Asana means Posture. So it is called as Bhujangasana.

This pose resembles a serpent with its hood raised.

How to do Bhujangasana or Cobra Pose

Lie on your stomach with your toes flat on the floor. Forehead should be resting on the ground.
Keep your legs close together. Feet and heels lightly touch each other.
Place your hands (palms downwards) under your shoulders. Keep your elbows parallel and close to your torso.
Take a deep breath in. Slowly lift your head, chest and abdomen keeping your navel on the floor.
Pull your torso back and off the floor with support of your hands.
Keep breathing with awareness. Try to straighten your arms by arching your back as much as possible. Tilt your head back and look up.
Keep your shoulders relaxed. Bend your elbows if required. With regular practice you can deepen the stretch by straightening the elbows.
Ensure that your feet still remain close together. Keep breathing. Keep smiling.
While breathing out, slowly bring your abdomen, chest and head back to the floor.

It opens up the shoulders and neck.
It tones the abdomen.
It strengthens the entire back and shoulders.
It improves flexibility of the upper and middle back.
It expands the chest. It also improves blood circulation.
It reduces fatigue and stress.
It is useful for people with respiratory disorders such as asthma. Please do not practice this pose during the attack.

If you are pregnant or have recently underwent abdominal surgeries like hernia do not practice Bhujangasana. Also do not practice if you have fractured ribs or wrists.