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Bhujangasana (Cobra Pose): How to Do, Benefits and Things to Check

Bhujangasana (Cobra Pose)

Image source: Flickr

How to do

  1. Lie prone on the abdomen
  2. Join the legs together and toss together pointing back
  3. Now stretch your hands over the head, palm facing down.
  4. Keep your forehead on the ground
  5. Bend the elbows and rest the palms under the shoulders. Fingers pointing forward. Keep elbows closer to the body
  6. Inhale, raise the upper part vertebrate by vertebrae
  7. Keep no pressure on the hands
  8. On the same position hold with normal breath. Feel the gentle pressures on the lower abdomen. Then exhale and slowly come down to the ground.


First remove the hands from the ground. Then bring them back and luck your fingers. After that raise your head and bend backward. Now look up hold on that position for few seconds after then with exhalation slowly down your trunk and head to the ground.

While doing this variation try to concentrate on Swadhistana Chakra or root of the spine.

Bhujangasana is not for

People with problem of peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should now practice this asana.

Benefits of Bhujangasana or Cobra Pose

Bhujangasana is good for slipped disc and backache and also benefit for all abdominal organs.  If you do Bhujangasana or Cobra Pose regularly, it will keep your spine supple and healthy. It also tones the ovaries, uterus and helps to eliminate menstrual and other gynaecological disorders.

Don’t do Bhujangasana or Cobra Pose wrongly, check the points

  • Place your palm under the shoulders, keep your fingers together and point them forward.
  • Touch your palm gently to the ground; add no pressure to both of your hands, with inhalation raise upper part of your body arching the dorsal region up to navel area.
  • Then trunk your upper arm and elbows, keep them intact.
  • Don’t let your head drop forward and don’t straighten the hands.

Repeat the posture few times. One should concentrate on the lower abdomen or root of the spine while doing Bhujangasana or Cobra Pose.