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Bhujangasana Yoga Pose Steps, Benefits, Images & Procedure
Bhujangasana (Cobra Pose) is a backward bend yoga asana that tones and strengthens the muscles controlling the spine. In Bhujangasana, the spinal nerves, which emerge from between the adjoining vertebrae, are decompressed and decongested. Bhujangasana expands the chest and encourages inhalation. It is the seventh pose in the 12 poses of the Surya Namaskar or Sun Salutation yoga. Learn Bhujangasana Yoga Pose steps & benefits in the blog hereunder.
Bhujangasana Meaning
The name comes from Sanskrit:
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Bhujanga = Cobra (serpent)
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Asana = Pose
When practiced, the raised trunk resembles a cobra with its hood lifted.
How to Do Bhujangasana (Steps)
Step-by-Step Procedure:
- Spread a yoga mat or blanket on the floor and lie flat on the stomach, with legs straight, feet together, and the soles of the feet uppermost.
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Place palms flat on the floor under the shoulders, fingers pointing forward.
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Keep elbows close to the body, forehead resting on the mat.
- Inhale and slowly lift your chest, neck, and head—vertebra by vertebra.
- First engage your back muscles, then support with your arms.
- Keep the lower body (below the navel) on the ground.
- Breathe normally in the final position, or hold the breath for a few seconds.
- To release, exhale while lowering chest, shoulders, and forehead back to the floor.
Bhujangasana Precautions & Contraindications
Avoid or practice under expert guidance if you have:
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Peptic ulcer, hernia, hyperthyroid, or intestinal tuberculosis.
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Severe back injuries or chronic spinal conditions.
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Pregnancy (especially later stages).
Bhujangasana Benefits (Cobra Pose Yoga Benefits)
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Strengthens and tones back muscles.
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Makes the spine strong, flexible, and healthy.
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Improves lung capacity and breathing.
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Relieves back pain and fatigue caused by overwork.
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Stimulates abdominal organs and improves digestion.
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Increases intra-abdominal pressure → helps relieve constipation.
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Tones ovaries, uterus, and relieves menstrual discomfort.
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Enhances blood circulation around vertebrae and spinal nerves.
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Removes lethargy and promotes energy & activeness.
Bhujangasana (Cobra Pose) is generally performed in conjunction with Shalabhasana and Dhanurasana for the effective general health of the spine and the back.
Best Yoga Poses to Combine with Bhujangasana
For maximum spinal health, practice:
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Bhujangasana + Salabhasana + Dhanurasana (backbend series)
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Before and after → balance with forward bends: Pawanmuktasana, Shashankasana, Marjari Asana
FAQs on Bhujangasana (Cobra Pose Yoga)
Q1. What is the best time to do Bhujangasana?
👉 Early morning on an empty stomach is ideal.
Q2. How long should you hold the Cobra Pose?
👉 15–30 seconds initially, gradually up to 1 minute.
Q3. Is Cobra Pose good for back pain?
👉 Yes, it strengthens spinal muscles and relieves mild backache, but avoid in case of severe injury.
Q4. Can beginners practice Bhujangasana daily?
👉 Yes, start slowly and practice consistently under guidance.
Q5. Is Cobra Pose safe during pregnancy?
👉 Not recommended, especially in later months.
Bhujangasana (Cobra Pose Yoga) is a holistic asana that improves spinal strength, lung capacity, and overall vitality. Practiced regularly with proper precautions, it enhances energy, relieves stress, and promotes long-lasting health benefits.
👉 Include this asana in your daily yoga routine along with complementary poses for a balanced practice.
For the good health of the back and spine, also read –
Saral Bhujangasana (Sphinx Pose) – Excellent Backward Bend For Beginners
How To Do Makarasana (The Crocodile Pose) – Top Asana For Lower Back Pain
