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Bhujangasana or Cobra Pose - How to do, its Benefits

Bhujangasana or Cobra Pose Step 1
Bhujangasana or Cobra Pose Step 1

Bhujangasana or Cobra Pose step 2
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.

 

Benefits of the Bhujangasana or Cobra Pose 

  • 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.

Contraindications of the Bhujangasana or Cobra Pose

  • 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.
Also Read: Naukasana or Boat Pose

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