Everything To Know About Bhujangasana – The Cobra Pose

Nov/17/2021 / by Team SEEMA
Cobra pose
Image credits: Yoga Online

If you would like to involve Yoga into your fitness routine, one of the more modern movements, Bhujangasana or Cobra Pose, is a good place to start. The name is a combination of two Sanskrit languages: bhujanga (Snake/Cobra) and asana (Posture/Exercise). Proceed to read to find out more about the benefits of Bhujangasana.

What Is Bhujangasana (Cobra Pose)?

Bhujangasana, generally identified as Cobra Pose, is a Hatha Yoga reclining back-bending asana for developing the vertebral column and acute stretching of the shoulder, belly, chest, and lungs. It is often practiced as an alternate asana to Urdhva Mukha Svanasana in a Surya Namaskar cycle of asanas (Upward Dog Pose).

How Do You Do Bhujangasana (Cobra Pose)?

  1. Lay down on your abdomen on the ground. Put your hands flat on the ground, exactly behind your shoulders. Align your elbows and hug them toward your sides.
  2. Halt for a second with your neck in a standard position, looking directly down at your mat. Your pubic bone must be secured to the floor.
  3. Lift your chest off the ground by inhaling. Hold your lower ribs on the ground and roll your shoulders back. Continue to keep your elbows hugging your sides. Don’t allow them to swerve to either side.
  4. Maintain a neutral neck position; do not tense it. Your eyes should be fixed on the ground.
  5. Hold the posture for 30-45 seconds, breathing normally. With an exhale, return to the floor.

What Are the Advantages of Bhujangasana (Cobra Pose)?

Cobra pose
Image credits: Fractal Enlightenment
  • Bhujangasana may benefit your physical, intellectual, and spiritual health. The following are some of the health benefits:
  • Bhujangasana performs wonders on the muscles of the back. Our contemporary lives tend to tense the upper body muscles, and this yoga practice helps to strengthen the spine.
  • You may tone your buttocks by doing this asana on a regular basis.
  • It will undoubtedly stimulate the stomach organs and promote digestion. Moreover, it will help you to attain your fitness objectives by burning stomach fat.
  • Your chest raises in Bhujangasana, or Cobra Pose, which improves blood flow and has an effect on your heart. As a result, it also aids in the relief of stress and exhaustion by removing unpleasant feelings.
  • It aids in the opening of the heart and lungs, which is beneficial in preventing lung congestion, which is common throughout the COVID-19 pandemic.
  • Asthmatic individuals may benefit from this asana since it opens the rib cage and expands the chest.
  • The reproduction systems of both males and females may be improved.
  • Irregular menstrual periods may be corrected with frequent practice of Bhujangasana. It will also help to alleviate menstruation cramps and agony.
  • This asana may activate the Kundalini chakra, which is said to be curled up at the bottom of the spine and has power over any of the other chakras. When any of the seven energy centers or chakras is blocked, it may cause stagnation, which can add to a diversity of physical and spiritual diseases; when chakras are opened and balanced, energy flows easily through the body and mind.

FAQs About The Cobra Pose

What is the cobra pose good for?

Cobra Pose, also known as Bhujangasana in Sanskrit, reduces weariness and heals lower back pain by creating a mindful expansion in the chest and extending in the shoulders, increasing both the energy and physical body.

Who should not do the cobra pose?

If you already have repetitive strain injury or damage to your back, arms, or shoulders, you should avoid Cobra Pose. You must also dodge it if you have recently undergone stomach surgery or are pregnant. If you sense any tightness in your lower back, loosen the position and lower yourself to rest on your forearms.

How long should you hold the cobra pose?

Engage your shoulder blades strongly as you open out your chest forward. Make certain that the backbend is distributed equally over the whole spine. Hold the position for 15 to 30 seconds, inhaling normally. With an exhale, return to the floor.

Does Cobra pose reduce weight?

Cobra posture is regarded as an excellent exercise that focuses the abdominal area and aids in the reduction of belly fat. This mostly helps you lose weight, but it may also aid you in a variety of other ways.

Is Cobra pose bad for the back?

Cobra position (Bhujangasana) is an excellent way to extend your spine and chest during the day. Although this asana may increase spine flexibility and expand your chest and heart, it could also induce back discomfort if not performed properly.


Are you looking for a yoga pose that can not only help you reduce weight but also increase your flexibility? The Cobra Pose is ideal. However, it’s important to note that this pose doesn’t sit well for those people who are already experiencing back issues. Learn more about different yoga poses and their benefits only on Seema.