How to do Bhujangasana, Benefits of Bhujangasana (Cobra Pose)

It is always beneficial to perform yoga asana in the morning after freshening up. But if due to some reasons one cannot do so then they can perform this asana in the evening, but to do so one should remember that your stomach and bowl should be empty, i.e. you must eat way before five – six hours of practicing the asana.In the Sanskrit language, the word Bhujang means snake(translation n English) and asana means pose. Hence, the cobra pose reflects the shape of a cobra (or snake) with its hood raised. The asana is a basic Hatha yoga pose and can be performed on its own or as a part of the sun salutation yoga. The asana is easy to perform and the benefits of bhujangasana are numerous. So here is a guide to the cobra pose.

How to do Bhujangasana (Cobra Pose)

Bhujangasana, widely known as Cobra Pose, comes under Hatha Yoga style. In this article, we have provided the steps to do Bhujangasana.

  • First of all get a yoga mat, or a simple mat that you can use to perform the asana.
  • Lie on your stomach and keep your feet hip width apart or together as per your convenience, all you need to keep in mind is that your toes are touching the floor.
  • Now, take your hands and keep them on either sides of your body, the palms should be facing downwards, i.e. facing the floor.
  • Keep your palms below your shoulders and elbows near your body.
  • Slowly and calmly take a deep breath and raise your head and the chest form the floor, keep you gaze fixed at the ceiling.
  • Keep in mind that you should breathe evenly, hold the pose for about 15 – 30 seconds.
  • After that, take a deep breath and try to lift your body from the waist up, bend your back in the process as much as is possible for you without hurting yourself.
  • Hold the posture for about 30 – 60 seconds while breathing evenly.
  • After this, exhale and start lowering your body – waist, neck, chest, face, and forehead.
  • When you are back to the initial starting posture slowly stretch your arms forward and relax.
  • Repeat the asana 10 times in the beginning and you can gradually increase It to reach 30
  • After every performance take a 15 second rest.
Bhujangasana cobra Pose

The forehead should be the last thing to touch the floor. Maybe performed two or three times.

There are a couple of variants of the bhujangasana – 

  • First create the cobra pose as instructed then turn your head on either of the side and try to look towards the heel of that side. You can first do it for left and then the right side or as you prefer.
  • Another variation is known as the Bheka Bhujangasana, where the legs are bent at the knee and the feet are crossed beneath the thighs. This is beneficial for backbone.

Benefits of Bhujangasana or the cobra pose:

  1. It helps in reducing belly fat and gives you a flat stomach.
  2. The cobra pose helps better the circulation of blood in your body, which is a good thing and it keeps you from getting unnecessarily sick all the time.
  3. It also helps in managing stress, like many other yoga asana this helps reduce frustration, stress and anxiety etc.
  4. The cobra pose is beneficial as it strengthens your spine and your back.
  5. The posture helps in increasing flexibility in the body.
  6. One of the best benefits of bhujangasana is that it helps with menstrual cramps.
  7. The asana keeps the organ in your abdomen active and keeps them in good shape.

Restrain from doing the asana –

  1. If you’re pregnant or have gone through an abdominal surgery.
  2. If you have hernias then don’t perform the asana.
  3. Back injuries are a serious issue. Don’t do this asana if you’re suffering from back injuries.
  4. It is not considered best to do it when you have a headache.

So to get all the benefits of bhujangasana keep these points in mind and then only go for it. If you are still not sure you can always talk to a professional instructor and get their help. 

Perform the asana only and only when you are fully confident about it, because what is the point of doing it and get worse off. Therefore, be sure before you do.

List of other Hatha Yoga asanas (Pose)

  1. Salutation to the Sun
  2. Seated Angle Pose, Upauishta Konasana
  3. Plough Pose Halasana Yoga