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Bhujangasana (Cobra Pose): A Guide to Practice and Benefits

by The Post Zilla


Bhujangasana, also known as Cobra Pose, is a fundamental asana (pose) in the practice of yoga. This rejuvenating posture derives its name from the Sanskrit words “bhujanga” (snake) and “asana” (pose), representing the serpent-like shape the body takes during the pose. Bhujangasana is widely recognized for its myriad physical, mental, and spiritual benefits. In this article, we will explore the correct technique to practice Bhujangasana. Its benefits, and some precautions to keep in mind.

Instructions to Practice Bhujangasana:

  1. Preparation:
    • Lie flat on your stomach, with your legs together and feet pointed.
    • Place your palms on the mat, close to your chest, with your elbows tucked in alongside your body.
    • Relax your whole body, ensuring that your forehead is touching the ground.
  2. Execution:
    • Inhale deeply and slowly lift your head, chest, and upper abdomen off the ground.
    • Use the strength of your back muscles to lift yourself, while keeping your pelvis and lower body grounded.
    • Straighten your arms.
    • Gently tilt your head back and direct your gaze upwards, or keep your gaze forward for a more comfortable position.
    • Maintain the pose for 15 to 30 seconds, breathing deeply.
  3. Release:
    • Exhale slowly and lower your body back to the ground, one vertebra at a time.

Benefits of Bhujangasana:

  1. Strengthens the spine and back muscles: Bhujangasana helps improve the flexibility and strength of the spine, reducing backaches and promoting better posture.
  2. Opens up the chest and lungs: The pose expands the chest, enhancing lung capacity and aiding in better breathing. It can be particularly beneficial for individuals with respiratory issues like asthma.
  3. Tones the abdomen: The stretching and compression of the abdominal muscles during Bhujangasana help stimulate digestion, improve metabolism, and strengthen the core.
  4. Relieves stress and fatigue: The gentle backbend of Bhujangasana stimulates the adrenal glands, which helps reduce stress and fatigue, promoting relaxation and rejuvenation.
  5. Increases flexibility: Regular practice of Bhujangasana improves the flexibility of the spine, shoulders, and neck, while also stretching the chest and abdomen.
  6. Stimulates energy flow: Bhujangasana is believed to activate the Manipura chakra, the energy center associated with personal power and vitality, enhancing overall energy flow in the body.


  • Pregnant women and individuals with back injuries or carpal tunnel syndrome should avoid practicing Bhujangasana or consult a qualified yoga instructor before attempting it.
  • Avoid straining the neck or overextending the back during the pose. The lift should come from the back muscles rather than relying solely on the arms.
  • If you experience any pain or discomfort while practicing Bhujangasana, stop immediately and seek guidance from a yoga teacher or healthcare professional.


Bhujangasana, the Cobra Pose, offers numerous benefits for the mind, body, and spirit. By practicing this pose regularly, one can improve their posture, increase flexibility, reduce stress, and strengthen. The back and core muscles. Remember to approach the pose with proper technique, listen to your body, and enjoy the journey of self-discovery and well-being that yoga provides.

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