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Bhujangasana (Cobra Pose) Steps and Benefits Video

Sanskrit Name: Bhujangasana
English Name: Cobra Pose
In Sanskrit, “bhujanga” means snake and “asana” means pose; that’s why this yoga pose is referred to as  the ‘Cobra Pose’. This pose mimics the posture of a cobra that has its hood raised. It is the eighth pose in the 12 poses of the Surya Namaskar or Sun Salutation yoga routine.

Bhujangasana or Cobra pose benefits the complete digestive system greatly.

Things to Keep In Mind Before Starting Bhujangasana (Cobra Pose)

Keep your stomach and bowels empty or eat at least four to six hours before you do this yoga pose. It is also recommended to practice this pose early in the morning.

Bhujangasana (Cobra Pose) Pose Technique

Step 1: Start by lying on your stomach and rest your forehead on the floor.

Step 2: Keep your feet together and your toes touching the ground. Place your hands at shoulder level and palms on floor

Step 3: As you inhale lift your head, chest and abdomen and make sure that you keep the navel on the floor.

Step 4: Hold this posture for 5 breaths

Step 5: As you exhale, slowly come down rest with your hands below your head.

Bhujangasana (Cobra Pose) Benefits

  • It stimulates the digestives system and relieves constipation
  • It makes the spine stronger and more flexible
  • It elevates the mood
  • It improves blood circulation
  • It energizes the heart,
  • It decreases menstrual irregularities in women
  • It strengthens muscles of chest, shoulders, arms and abdomen
  • It relieves sciatica and asthma

Carefully understand the Bhujangasana steps and benefits and make this easy, yet powerful asana a part of your daily Yoga regimen to reap long-term health benefits.

Caution: It is also important to keep in mind Bhujangasana benefits & precautions while attempting this seemingly simple asana. This asana should not be attempted by pregnant women. People having a hernia problem and those with back problems should also never attempt this asana.


Harsha Banthia

Harsha Banthia

Sivananda Yoga Certified Instructor
Harsha is a Sivananda certified Yoga Teacher and a K11 Fitness instructor. She is passionate about healing and uses yoga, panic healing, fitness training and Tibetan Bowl sound therapy to restore her clients back to great health and balance.

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Medical And General Disclaimer for
This article is intended for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. strongly recommends that you consult a medical practitioner for implementing any of the above. Results may vary from person to person.

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