How To Do The Bhujangasana And Benefits



The cobra pose or Bhujangasana Could be a basic Hatha yoga pose, and per se is incredibly Typically practiced Either on its own or as a part of the Sun Salutations.

Bhujanga means snake in Sanskrit, and during this create, we tend to imitate a snake lifting its head WHEREAS operating the shoulders, upper back, and spine. The Bhujangasana is additionally Believed to be a good aid for the organic process fireplace, serving to purify the body.

Benefits of Bhujangasana

In Sanskrit, “Bhujanga” means serpent or snake and “asana” means pose; hence the English, cobra pose. This invigorating backbend was named such because of Bhujangasanareflects the posture of a cobra that has its hood raised. If you would like to practice this pose with the aid a qualified yoga instructor, click here to check out the yoga class schedule for each of our centers, located in Syracuse, Rochester, and Albany.

Bhujangasana is simple to find outchange posture on your belly and place your face in such a way that your chin touches the bottom. Place your hands on the point of your body together with your palms touching the bottom. Keep your legs straight and press your palms firmly against the ground. As you inhale, straighten your arms and elevate up your chest, following your higher back. Keep your hips steady and stay during this position for 15-20 seconds and so unleash.

Bhujangasana Step-by-Step

    1. To start the pose, lie on your stomach and place your forehead on the floor.
    2. You can have your feet together, or hip-width apart.
    3. Keep the tops of your feet pressing against the floor.
    4. Place your hands underneath your shoulders, keeping your elbows close to your body.
    5. Draw your shoulder blades back and down, and try to maintain this throughout the pose.
    6. Draw your pubic bone towards the floor to stabilize your lower back, and press your feet actively into the floor.
    7. With the next inhale, start lifting your head and chest off the floor. Be mindful of opening the chest, and don’t place all of your weight onto your hands. Keep the elbows slightly bent and keep the back muscles working. Take your hands off from the floor for a moment to see what is a comfortable, maintainable height for you.
    8. Keep your shoulders relaxed.
    9. With exhale lower yourself back onto the ground.
    10. Take 2-3 rounds of inhaling yourself up into the cobra, and exhaling down to the floor. Then hold for 2-3 full breaths, and come back down. Rest on the floor for a few breaths, or enjoy Child’s pose as a gentle counterpose.

Variations and Modifications

Before arising to the cause, take your focus onto your sense organ, the house between your eyebrows. this may cause you to look boss-eyed and silly, however, do not let that stop you. From there, begin lifting your head and higher back, and roll yourself up to the cobra pose, keeping the spine and neck long.

Following your third eye often allows you to come higher and into a naturally deeper backbend. On your way back down, take your gaze onto the tip of your nose and follow it all the way down to the floor.

Avoid the Cobra pose if you are pregnant or have undergone abdominal surgery. Keep your lower back relaxed, and avoid the temptation to go for the height before your body is ready. Keep your gaze forward or on the floor if your neck feels strained.

To ease the wrists, you can stay on your elbows, (Sphinx pose from Yin yoga) and elevate the elbows with a block if you would like to get a deeper backbend.

Enjoy this mild acrobatic stunt and heart-opening cause throughout your yoga observe. It provides the USA an excellent thanks to counterbalancing the stresses of everyday life by the gap the shoulders and creating the USA a lot of receptive life.

Benefits of doing Bhujangasana

  1. It makes your arms strong.
  2. Strengthens shoulders and arms.
  3. Improves menstrual irregularities.
  4. Stretching the muscles of shoulders, chest and the abdominal area and also reduces lower back pain.
  5. Opens the chest & helps to clear the passages of the heart and lungs.

Repetitions for doing BHUJANGASANA

(7 – 15 times on a daily basis)


  1. Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
  2. Do not overdo the exercises if you feel pain in your body.
  3. Start exercises mildly and then increase the repetitions as per your capacity.
  4. People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under expert supervision otherwise do not do it.
  5. Pregnant women should only practice Yoga and other exercises only under the supervision of an expert otherwise do not practice any exercise by watching videos or website material.
  6. People with Slip disc should avoid all forward bending exercises while sitting OR Standing.



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