Bhujangasana (Cobra Pose) Benefits, Steps,and Precautions

Bhujangasana (Cobra Pose) Benefits, Steps, and precautions

Yoga and Ayurveda were born in India and from here their light spread throughout the world. Both the disciplines of yoga and Ayurveda have been learned by man.

Human beings created Ayurveda to make themselves healthy with herbs grown in nature. Whereas human beings have learned yoga by learning from the postures of various animals and birds. Yoga and Ayurveda are not just to make humans healthy. They actually tell us how to live life and make us healthy from within.

One such posture is Bhujangasana, whose regular practice gives us many benefits. That is why in this article I will tell you about everything related to Bhujangasana, which we need to know before performing this asana.
Bhujangasana (Cobra Pose) Benefits, Steps,and Precautions
Bhujangasana (Cobra Pose) Benefits, Steps,and Precautions

What is Bhujangasana

Bhujangasana is the 8th of the 12 asanas of Surya Namaskar. Bhujangasana is also known as Sarpasana, Cobra Asana, or Serpent Mudra. In this posture, the body forms the shape of a snake. This asana is done by lying on the ground and bending the back. While the head is in the raised posture of the snake.

Know some important things before doing Bhujangasana

The practice of Bhujangasana should be done on an empty stomach. Food should be done at least 4-6 hours before the time of doing the asana. This gives us enough time to digest the food in our stomach. The energy you get from digested food will make you easier to do the posture.

The best time to practice Bhujangasana is in the morning. But if for some reason you are unable to do this asana in the morning, then you can practice this asana in the evening.


  1. Level: Normal
  2. Style: Ashtanga Yoga
  3. Duration: 15 to 30 seconds
  4. Repetition: No
  5. Stretch: lower abdomen, shoulder, rib, lungs
  6. Make strong: ribs and chest

How to do Bhujangasana

1. Lie on your stomach. Place both your palms near the thighs towards the ground. Keep in mind that your ankles keep touching each other.

2. After this, bring both your hands equal to the shoulders and keep both palms towards the floor.

3. Now put the weight of your body on your palms, draw the breath in, and lift your head towards the back. Note that by this time your elbow is bent.

4. After that, pull your head backward and also take out your chest. Drag the head like a snake's fun. But note that your shoulders stay away from the ears and the shoulders remain strong.

5. After this, increase the pressure from your hips, thighs, and feet towards the floor.

6. Keep the body in this position for about 15 to 30 seconds and maintain normal breathing speed. Feel like your stomach is pressing towards the floor. You can also do this asana for 2 minutes after continuous practice.

7. To leave this posture, slowly bring your hands back to the side. Rest your head on the floor. Keep your hands under the head. Later, gently turn your head to one side and breathe slowly for two minutes.

precautions and warning

Bhujangasana should be practiced only if you do not have the following problems. like :

  1. Hernia
  2. Back injury
  3. Carpal tunnel syndrome
  4. Headaches
  5. Lower Abdominal Surgery

Beginner tips

If you have started practicing new asanas, then you should not try to complete this asana. If you do this then it is very likely that your waist and neck will start to ache.

During the posture, keep your height as it suits you. Also, make sure to do only asanas, in which the pain in your waist and neck does not start. Once you do the posture, rest your hands on the ground for a while.

Advanced level Posture

Bhujangasana also has another posture. This mudra is called Bheka Bhujangasana. The practice of this mudra is advised only to expert yogis.

In Bhek Bhujangasana, the legs are bent with knees. While the legs are placed under the thighs by hitting the legs. The practice of this asana places tremendous pressure on the spine.

Benefits of Bhujangasana (Cobra Pose)

Now, know about some amazing benefits that come from practicing Bhujangasana.

From the practice of Bhujangasana:

1. The spine can increase strength and flexibility.

2. The ability of all the organs present in the lower abdomen can be increased.

3. The digestive system, urinary tract problems go away and sexual strength can increase.

4. It improves metabolism and may help to lose weight.

5. The lower back can be strengthened.

6. The lungs, shoulders, chest, and lower abdomen can get a good stretch.

7. The tension stays away. It can also benefit in depression.

8. It may also help to open blockages of the lungs and veins of the heart.

9. Relief can also be found in sciatica and asthma disease.
Science behind Bhujangasana

Bhujangasana is one of the most diverse rugs in yoga science. This yoga posture has been described as so important because it has so many benefits. It makes our back strong and the spine flexible. It makes our digestive and reproductive system strong.

Apart from this, this asana plays an important role in opening our chakras as well. For example, practicing Bhujangasana helps to open 4 out of 7 chakras of our body. These 4 chakras are Vishuddhi Chakra, Anahata Chakra, Manipur Chakra, and Swadhisthana Chakra. If the eyes are kept open during the practice of this asana, it helps to increase the nerve and eyesight.
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