Know About Bhujangasana - The Cobra Pose

Yoga School in Rishikesh

Bhujangasana, also known as the Cobra Pose, is a popular yoga asana that offers numerous physical and mental benefits. It is named after the graceful posture of a cobra with its raised hood, symbolising power and strength. In this article, we will delve into the various aspects of Bhujangasana, including its benefits, how to perform it correctly, variations, precautions, and tips for a safe and effective practice.


Yoga has been practiced for thousands of years and is renowned for its ability to promote physical, mental, and spiritual well-being. Bhujangasana is one such yoga pose that combines stretching and strengthening to provide a holistic experience. It is an integral part of Hatha yoga and is often included in the sun salutation sequence.

Benefits of Bhujangasana

Physical Benefits

  • Improved Spinal Flexibility: Bhujangasana involves a backward bend that stretches and strengthens the muscles along the spine. Regular practice can enhance spinal flexibility, allowing for a greater range of motion and improved posture.
  • Strengthened Core Muscles: As you lift your upper body off the ground, Bhujangasana engages the abdominal muscles, including the rectus abdominis and obliques. This helps in toning and strengthening the core, leading to improved stability and better support for the spine.
  • Enhanced Digestion: The compression of the abdomen during Bhujangasana stimulates the digestive organs, including the stomach, liver, and intestines. This gentle massage promotes digestion, aids in detoxification, and can help relieve constipation.
  • Relief from Back Pain: Bhujangasana can be beneficial for individuals experiencing mild to moderate back pain. The pose strengthens the muscles in the back, including the erector spinae, and promotes proper alignment of the spine, thereby reducing discomfort and tension.
  • Increased Lung Capacity: The deep inhalation while lifting the chest in Bhujangasana expands the ribcage and lungs, allowing for greater oxygen intake. This can improve respiratory function, enhance lung capacity, and promote overall respiratory health.
  • Stimulated Endocrine System: Bhujangasana stimulates the adrenal glands, which are responsible for the release of hormones such as cortisol and adrenaline. This can help regulate the body's response to stress, improve energy levels, and promote a sense of vitality.
  • Toned Arm and Shoulder Muscles: As you press your palms into the mat and lift your upper body, Bhujangasana engages the muscles in the arms and shoulders. Regular practice can strengthen and tone these areas, improving upper body strength and stability.
  • Improved Circulation: The backward bend in Bhujangasana increases blood flow to the spine, back muscles, and abdominal region. This improved circulation can nourish the tissues, remove toxins, and promote overall health and vitality.

Mental and Emotional Benefits

  • Stress Reduction: Bhujangasana helps release tension and stress from the body and mind. The gentle stretch and opening of the chest and abdomen promote relaxation and alleviate feelings of anxiety and stress.
  • Enhanced Mood: Bhujangasana stimulates the adrenal glands, which release endorphins, the body's natural "feel-good" hormones. This can result in an uplifted mood, increased positivity, and a sense of overall well-being.
  • Improved Focus and Concentration: The practice of Bhujangasana requires focus and mindful awareness of the body and breath. Regular practice can enhance mental clarity, improve concentration, and promote a centered state of mind.
  • Boosted Self-Confidence: Practicing Bhujangasana can improve body awareness and posture, leading to an increased sense of self-confidence. As you lift your chest and open your heart, you cultivate a posture that reflects openness, strength, and empowerment.
  • Energising and Invigorating: Bhujangasana activates the spine and awakens the entire body. The gentle backbend and deep inhalation bring fresh oxygen into the body, revitalizing the cells, and providing a natural energy boost.
  • Promotes Emotional Balance: The opening of the heart centre in Bhujangasana can help release emotional blockages and promote emotional balance. It allows for the release of stored emotions and fosters a sense of emotional stability and harmony.
  • Cultivates Mind-Body Connection: Bhujangasana encourages a deep connection between the body, breath, and mind. By focusing on the sensations and movements of the pose, you can develop a heightened awareness of the mind-body connection, promoting overall mindfulness.
  • Relaxation and Calmness: The practice of Bhujangasana, especially when combined with deep breathing, can induce a state of deep relaxation and calmness. It activates the parasympathetic nervous system, which promotes rest and relaxation.

How to Perform Bhujangasana

To practice Bhujangasana, follow these steps:

  1. Step 1: Lie on your stomach: Start by lying flat on your stomach on a yoga mat or a comfortable surface. Keep your legs together and extend them behind you. Rest your forehead on the mat, facing down.
  2. Step 2: Place your palms: Position your palms on the mat, slightly below your shoulders. Your fingers should be pointing forward, and your elbows should be close to your body. Ensure that your fingertips are in line with the top of your shoulders.
  3. Step 3: Inhale and lift: As you inhale, gently press your palms into the mat and begin to lift your head and chest off the ground. Keep your gaze forward, and avoid straining your neck. Engage your back muscles as you lift, maintaining a gentle curve in your lower back.
  4. Step 4: Hold the pose: Hold the pose for 15-30 seconds, or as long as feels comfortable for you. Breathe deeply and evenly, allowing your chest to expand with each inhale. Maintain a relaxed and steady breath throughout the pose.
  5. Step 5: Release and relax: Exhale slowly and lower your upper body back down to the mat, releasing the pose. Rest your forehead on the mat, turn your head to one side, and relax your whole body.

Repeat: You can repeat Bhujangasana for 2-3 more rounds, gradually increasing the duration of the pose as you become more comfortable and flexible.

It's important to remember a few key points while practicing Bhujangasana:

  • Avoid straining: Listen to your body and avoid any pain or discomfort.
  • Maintain alignment: Keep your elbows close to your body, engage your core muscles, and maintain a gentle curve in your lower back.
  • Breathe deeply: Coordinate your breath with the movements. Inhale as you lift your chest, and exhale as you release the pose.
  • Modify if needed: If you have any back or neck injuries, it's important to modify the pose or seek guidance from a qualified yoga instructor.

Variations of Bhujangasana

There are a few variations of Bhujangasana that offer different levels of intensity and focus on specific areas of the body. Some popular variations include:

  • Sphinx Pose: In this variation, rest on your forearms instead of fully extending your arms. It reduces strain on the lower back and is suitable for beginners.
  • Upward-Facing Dog Pose: This variation involves straightening your arms fully, lifting your thighs off the mat, and rolling onto the tops of your feet. It strengthens the arms, wrists, and shoulders, while also opening the chest and stretching the hip flexors.

Precautions and Contraindications

While Bhujangasana is generally safe for most people, it is important to keep the following precautions in mind:

  • Pregnancy: Pregnant women should avoid practicing Bhujangasana, especially during the later stages of pregnancy.
  • Back Injuries: Individuals with severe back injuries or herniated discs should consult with a qualified yoga instructor or healthcare professional before attempting this pose.
  • Recent Abdominal Surgery: People who have undergone recent abdominal surgery should avoid this asana until they have fully healed.

Tips for Practicing Bhujangasana

Here are some useful tips to enhance your Bhujangasana practice:

  • Listen to Your Body: Pay attention to your body's limitations and avoid any movements that cause pain or discomfort. Honour where you are in your practice and work within your range of motion.
  • Warm-Up: Perform a few gentle warm-up exercises for the spine, neck, and shoulders before attempting Bhujangasana. This can include simple stretches, cat-cow pose, or shoulder rolls.
  • Engage Your Core: Activate your core muscles during the pose by gently drawing your navel towards your spine. This helps in maintaining stability and protects your lower back.
  • Practice Regularly: Consistency is key in reaping the benefits of Bhujangasana. Aim to include it in your regular yoga practice or fitness routine for optimal results.
  • Seek Guidance: If you are new to yoga or have any concerns, consider practicing under the guidance of a qualified yoga instructor. They can provide personalized instruction and ensure correct alignment and technique.

Bhujangasana is a powerful yoga pose that offers numerous benefits for the body and mind. By practicing this asana with awareness and proper alignment, you can experience improved flexibility, strengthened muscles, reduced stress, and enhanced well-being. Remember to listen to your body, modify as needed, and enjoy the journey of exploration and growth in your yoga practice.