Bhujangasana (Cobra Pose) – an easy guide by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Bhujangasana (Cobra Pose).

Bhujangasana or Cobra Pose is a reclining back-bending asana in Hatha Yoga and Modern Yoga as exercise. It is very common among all the yoga practitioners worldwide. It is also commonly performed in the sequence of Surya Namaskar (Sun Salutation).

Bhujangasana (Cobra Pose)
Bhujangasana (Cobra Pose)

Pronunciation & Meaning

(boo-jang-GAHS-anna)

In Bhujangasana, bhujang means Snake or Cobra & asana means Pose or Posture.

Step-By-Step Instructions for Cobra Pose

How To Do Bhujangasana (Cobra Pose)

Step 1:

Start with lying on the floor on your stomach. Now keep your palms beside your chest.

Step 2:

Breathing in, lift your head and chest off the ground keeping your elbows slightly bend and look upwards.

Step 3:

Stay in this pose for about 15-30 seconds and get back to the initial position with breathing out. 

Benefits of Cobra Pose

  • Makes your spine strong.
  • Provides a good stretch to the chest, shoulders, lungs, and stomach.
  • Helps stimulate abdominal organs.
  • Opens the lungs and heart.

Precautions for Cobra Pose

Avoid doing Cobra Pose if you have any serious back or neck or leg injuries, Carpal tunnel syndrome, headache, or pregnancy or have gone through any recent surgery.

Consult a doctor before starting an exercise regime.

More Information about Cobra Pose

Sanskrit Name of the Asana

Bhujangasana

Asana Level

1

Warm-up Asana

  • Bridge Pose (Setu Bandha Sarvangasana)
  • Cow Pose (Bitilasana)

Follow-through Asana

  • Upward-facing Dog (Urdhva-Mukha Svanasana)
  • Wheel Pose (Chakrasana)

Modifications

If you are very stiff then it is better to avoid doing Bhujangasana (Cobra Pose) instead you can do Ardha Bhujangasana (Half Cobra Pose).

Ardha Bhujangasana

Advancement

If you are confident doing cobra pose and you are quite flexible then you can move into a deeper backbend. Take your hands a little forward than your chest level and straighten your elbows.

Advance Bhujangasana

Beginner’s Tips

Don’t overdo the backbend and make sure you don’t stretch your spine too much. If you are facing any kind of difficulty while doing Cobra Pose then follow the Modification.

Learn More Bhujangasana (Cobra Pose)

Frequently Asked Question (FAQs)

How long I can do Cobra Pose?

You can do Cobra Pose for about 15-30 seconds and repeat it for 2-3 times if you want.

What are the benefits of Cobra Pose?

1. Makes your spine strong.
2. Provides a good stretch to the chest, shoulders, lungs, and stomach.
3. Helps stimulate abdominal organs.
4. Opens the lungs and heart.

How to say Bhujangasana?

Try saying (boo-jang-GAHS-anna)

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