How to do Bhujangasana (Cobra Pose) – Bhujangasana Benefits and Contraindications

How to do Bhujangasana (Cobra Pose) – Bhujangasana Benefits and Contraindications

Bhujangasana (भुजंगासना) or the Cobra pose is one of the gentle backbends that is helpful in relieving backache, it also helps in improving digestion and overall health of the spine.


Bhujangasana Benefits

  • Relieves backache
  • Keeps spine healthy
  • Beneficial for abdominal organs like liver and kidneys
  • Helps in menstrual and gynecological disorders
  • Eases constipation
  • Good for stimulating the appetite
  • Opens of your chest as well as heart and is helpful for people suffering from depression

Important: Yoga is about uniting your mind with your body and the key to this union is your breath, when you align your breath with your movements it would help you get the maximum benefit of the posture.

Please keep in mind that it is perfectly fine to not go deep into the posture until your body is ready to do so, this takes time and practice and that is why it is important to listen to your body, respect it’s limitation and slowly work on them. Do not try to compete with your counterparts or anyone else, that is not the goal. The goal is to live a healthy and stress free life.


Now lets get started…

How to do Bhujangasana (भुजंगासना) or the Cobra pose

  1. Lie down flat on your stomach with your head on the floor, legs straight and feet together.
  2. Keep your palms on the floor under your shoulders and your elbows close to the body.
  3. Relax your body and lower back.
  4. With inhalation slowly raise your head and start lifting your chest up, keeping your chest open, use your back muscles for the lift and put less pressure on the hands.
  5. Keep your pubic bone in contact with the floor, the naval can be raised a little bit.
  6. You can keep your elbows a little bent and once you reach a comfortable height, look diagonally.
  7. Stay for 5-8 breaths
  8. To return, exhale and slowly bend the arms, lower the naval, chest, shoulders and forehead to the ground.
  9. Relax!

Bhujangasana Contraindications

  • People suffering from hernia, peptic ulcer, hyperthyroidism or intestinal tuberculosis should do it under supervision.
  • Not recommended for pregnant women

Frequently Asked Questions

Q: Can anyone practice Bhujangasana?

A: Yes, Bhujangasana is suitable for most people, including beginners. However, individuals with back injuries, carpal tunnel syndrome, or recent abdominal surgeries should avoid or modify the pose.

It’s always advisable to consult a qualified yoga instructor or healthcare professional before starting any new exercise routine.

Q: How long should I hold Bhujangasana?

A: Ideally, hold Bhujangasana for 15 to 30 seconds. As you become more comfortable with the pose, gradually increase the duration up to 1 minute. Remember to listen to your body and avoid any discomfort or strain.

Q: Can Bhujangasana help with back pain?

A: Yes, Bhujangasana can be beneficial for relieving mild to moderate back pain. It stretches and strengthens the back muscles, improves spinal alignment, and promotes blood circulation in the area. However, if you have a severe or chronic back condition, it’s important to consult a healthcare professional before attempting this pose.

Q: Is it necessary to warm up before practicing Bhujangasana?

A: Warming up is always recommended before practicing any yoga pose, including Bhujangasana. Perform a few gentle stretches and mobilization exercises to prepare your body for the pose, ensuring that your muscles are warm and loose.

Q: Can Bhujangasana be practiced during pregnancy?

A: Pregnant women should exercise caution when practicing Bhujangasana. It’s advisable to avoid deep backbends and modify the pose by keeping the hands on the ground or using props for support. However, it’s crucial to consult a qualified prenatal yoga instructor or healthcare professional before attempting any yoga pose during pregnancy.

Q: How does Bhujangasana benefit the respiratory system?

A: Bhujangasana opens the chest, expands the lungs, and stretches the respiratory muscles, increasing lung capacity and promoting deeper breathing. This helps improve oxygen intake and enhances overall respiratory function.

Video on Bhujangasana (भुजंगासना) or the Cobra pose

If you have any questions, please let me know in comment box below ?

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Yoga with Ankush
Ankush Dhiman

I take each day as it comes. Love nature, good food, meditation, yoga, cycling and photography.

I am an Internationally certified Yoga Teacher (RYT 200) at Yoga with Ankush

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