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The cobra position is another name for bhujangasana. It opens the lower back and allows you to stretch your upper body. Bhujangasana = bhujang + asana where bhujang means cobra ( king of snakes) and asana means yoga posture. Cobras can uplift their one-third body same we need to uplift our upper body. It signifies the power of the cobra.

Bhujangasana (Cobra pose): Benefits and How to do pose


Benefits of Cobra Pose

Cobra pose has many benefits for your mental and physical health. Some of them are as follows:

  1. Improves our blood circulation- This pose’s expansion of the spine and chest can aid to enhance circulation and boost blood flow to the organs.
  2. Improves breathing- It is advantageous for those with respiratory conditions since the stretch in the chest muscles and the opening up of the ribcage in this position might aid to enhance breathing and lung capacity.
  3. This posture’s compression of the abdominal muscles can aid in promoting digestion, easing diarrhea, and enhancing general digestive health.
  4. Alleviates tension and exhaustion-This pose’s deep breathing and stretching can assist in relieving tension and tiredness while encouraging a feeling of relaxation and renewal.
  5. Strengthens back muscles-This position helps to lower the risk of back discomfort and injury by strengthening the muscles in the back, arms, and shoulders.
  6. Improves posture and spinal flexibility- Stretching the muscles in the neck, shoulders, and spine in the bhujangasana posture helps to enhance spinal flexibility and good posture.

Bhujangasana is a great position for enhancing general well-being, lowering stress and tension, and enhancing physical health. Any yoga practice may benefit from it, and it can be adjusted for different levels of flexibility.


Variations or Modification Of Bhujangasana

Variations or Modification Of Bhujangasana
  1. With a Bind- stretches the chest and opens the shoulders by elevating the chest while stretching the hands behind the back and interlocking the fingers.
  2. With a Twist-As the chest is raised, and the torso is rotated to one side, stretching the oblique muscles and the spine.
  3. Upward-facing dog pose- In this more advanced form of the Bhujangasana, the arms are straightened, the torso is lifted off the floor, and the hands and tops of the feet are planted firmly on the floor.
  4. Traditional Cobra Pose: In this form, the hands are exactly beneath the shoulders, the chest is raised higher off the ground, and the legs and pelvis are still firmly planted on the floor.
  5. Baby Cobra Pose: In this approachable form, the chest is raised just a few inches off the floor while the hands and arms are maintained close to the body.

You can practice these variations in order, beginning with the baby cobra stance and advancing to the more complex variants as your flexibility and expertise improve. It’s crucial to pay attention to the body and work at one’s own speed while avoiding any pain or discomfort.


How to perform

To perform Bhujangasana, follow these steps:

  1. Lie on your stomach with straight legs and feet together.
  2. Keep your palm on the ground under your shoulder, and keep your elbows near your body.
  3. Inhale, uplift your upper body against the ground with the help of your palm and keep your elbows near your body.
  4. Uplift your body with the help of back muscles and keep your lower body on the surface.
  5. Hold for a few minutes, then slowly exhale, and lower your upper body on the ground slowly with the support of your palm.

Take several deep breaths and repeat this position several times, concentrating on the stretch in your chest and back.



Here are some pointers for performing Bhujangasana as a beginner:

  • Start by lifting your chest just a few inches off the floor in the baby cobra stance.
  • As you get stronger and more flexible, practice frequently and gradually lengthen the position and intensify it.
  • Keep your shoulders relaxed and your elbows close to your body.
  • Hold the position while concentrating on your breathing for a few long breaths before releasing.
  • As you get stronger and more flexible, practice frequently and gradually lengthen the position and intensify it.

Bhujangasana can aid you with posture, stress relief, and general flexibility and strength improvement with frequent practice.



Bhujangasana has many benefits as mentioned above but while performing we need to take many precautions. Especially, if you have any previous injury or currently suffering from any disease. Keep a few things in mind while performing Bhujanasana i.e Cobra pose.

  1. Lower back pain- if you have pain in your lower back then while performing the cobra pose keep in mind that don’t jump directly on the Cobra pose, start with the baby cobra pose, and as your back strength increases the intensity of the pose.
  2. Herniated disc- if you have herniated disc then avoid this pose cause it can lead to severe injury.
  3. During pregnancy- Avoid deep backbends like Bhujangasana if you’re expecting, particularly during the second and third trimesters. By maintaining your elbows bent and only raising your torso a few inches off the ground, you can alter your posture.
  4. Neck injury- if you have a neck injury so while performing keep your head and chest close to the ground surface so that there is no strain on neck muscles. Avoid looking straight upward.
  5. High blood pressure- if you have high BP or hypertension so avoid this pose because it can suddenly drop your blood pressure. Try the modification or variation of this pose.

In general, it’s best to perform yoga under the instruction of a certified instructor, particularly if you have any health issues or injuries already. To avoid any pain or discomfort, exercise at your own speed while paying attention to your body. Bhujangasana is a yoga pose that can help with both your physical and mental well-being with care and frequent practice.