Benefits of this Yoga Pose:

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

 Step 1


 Step 2

Keep the following point in mind before starting the Cobra Yoga Position.

  • Pregnant women do not do this posture.
  • A hernia, Heart and Peptic Ulcer patients practice it carefully.
  • If your stomach has been operated, do not do this posture for at least 3-4 months.
  • If you have too much pain in the back then do not do the 3rd and 4th variations of Bhujangasana.

Steps to practice Bhujangasana (Cobra Pose)

  1. Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing.
  2. Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward.
  3. Rest your forehead on the floor and relax your body.
  4. Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk. Look upward breathing normally. This is the final position.
  5. In the final position, your navel should not raise more than 3cm; with your pubic bones touching the floor. Hold this position for 20-25 seconds.
  6. To come back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths.