Bhujangasana the Cobra Pose Benefits and Step-by-Step Guide

Introduction to Bhujangasana(Cobra Pose)

Bhujangasana, or Cobra Pose, is one of the 12 moves of the sun salutation sequence. It opens your chest, stretches your abdominal muscles, and strengthens your back. The name is derived from the Sanskrit word “Bhujang,” meaning “serpent,” and “asana,” meaning “pose.” This beginner-friendly asana belongs to the category of backbends.

How to do Introduction to Bhujangasana(Cobra Pose)

• Step 1: Lie down comfortably on your belly.
• Keep your feet and legs aligned with your hip. Point your toes so the tops of your feet are on the floor.


• Step 2:
Bend your elbows and place your hands beside your chest. Keep your elbows inward for proper weight distribution.

• Step 3:Inhale slowly and deeply, and lift your chest while keeping your navel on the ground.
• Keep your gaze steady and look upward.

Benefits of Bhujangasana(Cobra Pose)

• 1. Relieves lower back pain
• 2. Improves posture
• 3. Reduces stress and strain in the neck and shoulders
• 4. Gives clarity in thoughts
• 5. Improves sleep and reduces anxiety
• 6. Enhances blood circulation
• 7. Improves breathing by opening up the chest
• 8. Tones the upper body

Population

Anyone can perform Bhujangasana except pregnant women and individuals with serious back issues. They should consult a doctor and practice under the guidance of a Yoga Instructor.

Contradictions/Precautions

People with severe back issues, fractured ribs or wrists, and pregnant women should be cautious while performing this asana.

Warm-up Poses

• Stretching (legs, arms, and hips)
• Adho Mukha Svanasana

Counter Poses

• Child Pose
• Makarasana

Variations

Half Cobra Pose