Yoga: Bhujangasana (Cobra Pose)


bhujangasana and its benefits, basic yoga stretches

I hope you have gone through my previous posts on basic stretches from the Yoga Series, if not then here is a link to the yoga series one can start with. The next pose in the Basic Yoga series is known as Bhujangasana, pronounced as BHU-jung-AAHS-uh-nuh; Bhujang translates to Snake (Cobra); Asana means Posture or Pose; . So this pose resembles a snake with a raised hood. The Cobra Pose is part of the sequence of yoga postures in Surya Namaskar or Sun Salutation & Padma Sadhana .

How to do the Bhujangasana:
  • Lie  down flat on your stomach with your toes and forehead rested on the ground.
  • Keep your legs close together, with your feet and heels slightly touching each other.
  • Place your palms down on the ground, under your shoulders; keep your elbows parallel & closer to your torso.
  • Breathing in deeply, lift your head first, then slowly lift your chest and next your abdomen while keeping your navel rested on the floor.
  • With the support of your hands, pull your torso back and off the floor.
  • You will have to put in equal pressure on both the palms.
  • Continue breathing and notice your body move as you curve your spine vertebra by vertebra. Straighten your arms by arching your back as much as possible, then tilt your head back and look up.
  • Do note to keep your shoulders relaxed and away from your ears, even if this needs bending your elbows. Don’t worry if you are not able to get this right in the first instant, you will be able to achieve straightening the elbows and deepening into the stretch if you practice regularly.
  • Ensure that you keep your feet close. Do not strain yourself and overdo the stretch
  • Breathing out, gently bring your abdomen first, then the chest and head at last back to the floor.
bhujangasana and its benefits, basic yoga stretches
Benefits of the Cobra Pose (Bhujangasana)
  • Strengthens the back and shoulders.
  • Opens up the Chest, shoulders and neck.
  • Tones the abdomen and Increases upper and middle back flexibility.
  • Improves circulation of blood and therefore reduces stress and fatigue
  • Helpful in reliving respiratory disorders such as asthma. (Although, you should not practice this yoga pose during the attack).
Cautions to be asserted while doing the Cobra Pose (Bhujangasana)
  • Avoid Bhujangasana if you have recently fractured your ribs or wrists, or have Carpel Tunnel Syndrome
  • Avoid Cobra Pose if you have recently undergone an abdominal surgery or if you are pregnant.
  • You might want to practice the Cobra Pose under a teacher’s guidance, if you are suffering or have had a history of chronic spinal disorders in the past.

This pose is amazing for those who sit hours long at work and lead a sedentary lifestyle. I suggest you include it in your fitness regime along with the other basic stretches in the yoga series. Have you tried the Bhujangasana or the Cobra Pose yet? If you have then did it benefit you in anyway? Do leave me your comments here or you may also leave your comments on:  Facebook Twitter | Instagram | Bloglovin |




33 Replies to “Yoga: Bhujangasana (Cobra Pose)”

  1. I seat at work for 10 hours a day, sounds perfect for me!

  2. I’m going to try this pose, it’s not one that requires a great deal of balance which I am currently working on… I sit at work a great deal, this would help me with stretching -♡

  3. Bhujangasana is really wonderful in releasing stress and flexing my back too. You have a nice blog 🙂

  4. I do yoga 3 days a week and Bhujangasana is a routine for me. It really helps to take away tension from my spinal chord. Thanks for sharing the information dear 🙂

  5. So great! I haven’t ever tried Yoga, seems like I have to now.

  6. I totally loved this stretch to flex the spine. Thanks for this very informative post

  7. Thank you for this very helpful instruction! You are really a pro <3 And if I ever get tired about my 5 tibetans which I do regularly I know now a wonderful alternative 🙂
    xx from Bavaria/Germany, Rena

  8. this series is really nice ,always loved it 🙂
    This asana looks simple but quiet refreshing to the body 🙂

  9. I have lower back pains due to long hours of continuous seating I think this pose is going to help me a lot. Thanks!

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