Cobra Pose (Bhujangasana) pose steps

Bhujangasana, the cobra, is the sixth of the 12 basic postures of hatha yoga. The meaning of Bhujang is cobra and asana means yoga pose.

Bhujangasana or the Cobra Pose, is one of the main backward bending asanas used in yoga.

The cobra pose, or bhujangasana, is a back bend that stretches muscles on the front of the torso and opens the heart and rolls the shoulders down, giving flexibility to the hand joints.

Cobra – Bhujangasana Yoga Pose

Cobra – Bhujangasana Yoga Definition: Coiling your upper body up and back.

How to do Bhujangasana Yoga (Cobra Pose)


Lie on your front. When you are fully relaxed, begin to come into the cobra. Still lying on your front, place your hands flat on the floor so that they are directly underneath your shoulders. Next lift your head up a little and bend your neck, then lower your forehead to the ground.

Introduction to Cobra Pose (Bhujangasana) Yoga


Inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on the floor, then continue rolling up and back. Move slowly, so that you feel each vertebra arching back.


Hold the pose for 10 to 60 seconds. Slowly roll down, keeping your head back until last. As you do the cobra, make sure you are not overextending the lower back. No pain should be felt in the lower back. You may want to repeat it two more times.


Once you are proficient in the above steps, you can attempt some variations.

  • In the cobra, turn your head to look over your right shoulder, trying to see your left heel. Hold for about 10 seconds, then return your head to the center and repeat while looking over the other shoulder.
  • From the starting position, lift your hands off the ground and roll your body up using only your back muscles.
  • Always return to a resting position on your abdomen after these poses.
  • With practice you may be able to attempt the “King cobra” variation in which your feet touch your head.


Stretches muscles in the shoulders, chest and abdominals
Decreases stiffness of the lower back
Strengthens the arms and shoulders
Increases flexibility
Improves menstrual irregularities
Elevates mood
Firms and tones the buttocks
Invigorates the heart
Stimulates organs in the abdomen, like the kidneys
Relieves stress and fatigue
Opens the chest and helps to clear the passages of the heart and lungs
Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
Improves digestion
Strengthens the spine
Soothes sciatica
Helps to ease symptoms of asthma

The researchers found that yoga outperformed aerobic and other forms of exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among other health parameters.

Learn about all the Yoga Asanas (Poses) from basic poses, advanced poses, seated and standing poses, twists and bandha with Contraindications and Benefits.

If you are serious about your health and do not want to pay heavy medical bills to doctors then do practice these Yoga asanas (postures) and stay healthy.

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