Bhujangasana (Cobra Pose)
| | | | |

Bhujangasana (Cobra Pose)

ByDhruvi Vataliya

Introduction

Cobra Pose, or Bhujangasana, is a mild backbend yoga pose that is done while lying on one’s stomach. The Sanskrit terms “bhujanga,” meaning “snake,” and “asana,” meaning “stance,” are the source of the name. It strengthens the spine, opens the chest, and lessens weariness. It is a part of the Surya Namaskar (Sun Salutations).

These and many more issues can be resolved by performing Bhujangasana, also known as Cobra Stretch, while sitting (or lying down) at home! Lying on your stomach, you can perform Bhujangasana, often known as the Cobra Pose. It provides your body, particularly your back, with a nice stretch that relieves stress virtually immediately!

Sanskrit

  • Bhujangasana (boo-jang-GAHS-anna)
  • bhujanga = serpent, snake

How to Perform Cobra Pose, or Bhujangasana, Step-by-Step

  1. With your toes flat on the ground and your soles facing up, lie on your stomach with your forehead resting on the floor.
  2. Keep your feet and heels slightly in contact with one another while keeping your legs close together.
  3. Place both hands so that the palms are on the ground beneath your shoulders and the elbows are parallel to your torso.
  4. Lift your head, chest, and abdomen slowly while inhaling deeply. Your navel should remain on the ground.
  5. Using your hands for support, raise your torso off the ground. Make sure both palms are receiving the same amount of pressure.
  6. As you curve your spine, vertebra by vertebra, continue to breathe mindfully. Arch your back as much as you can to straighten your arms, then tilt your head back and look up.
  7. For four to five breaths, hold the posture while breathing steadily.
  8. Breathe out now, return your head, chest, and abdomen to the floor softly, and unwind.
  9. Repeat four or five times.

Bhujangasana Video

Benefits of Bhujangasana

  • Strengthens the spine and shoulders
  • Tones abdominal muscles
  • Opens up the chest and lungs
  • Improves flexibility in the upper and middle back
  • Enhances blood circulation
  • Reduces stress and fatigue
  • Aids in respiratory conditions such as asthma

Pre-requisites

  • Make sure to do this pose 4 to 5 hours after your main meal. This will guarantee that resting on your stomach won’t cause you any discomfort.
  • Make sure you’ve stretched your arms, shoulders, neck, and back and performed some simple warm-up exercises.
  • Yoga poses are best performed in the morning. Make time in the evening if you can’t, though.

Preparatory poses

When you ease yourself into Bhujangasana using these preparatory postures, it becomes more fluid:

Variations

Cobra with support underneath your hips

To relieve some of the strain on your lower back, place a folded blanket beneath your hips. Increase the spacing between your feet to give your hips and pelvis more room if you experience any lower back pain or pinching.

Cobra against a wall

Place your feet about a foot away from the wall while facing it. Press your hands against the wall while bending your elbows and holding them firmly against your torso. Arch your back into a backbend, and raise your chin slightly.

Cobra in a chair

  • Sit in a chair with your hands on your lap. Come into a gentle backbend by pressing your chest forward and lifting your chin slightly. Bring your gaze slightly up and ahead.

Tips for beginners

  1. Your shoulders may naturally shift away from your ears. Even if it takes bending your elbows, keep them relaxed. You can straighten your elbows and deepen the stretch with consistent repetition.
  2. Make sure your feet remain close to one another.
  3. Breathe steadily while you hold the stance.
  4. If you are pregnant, do not perform Bhujangasana.
  5. If you have recently had abdominal surgery, such as for a hernia, or if you have wrist or rib fractures, avoid practising it.
  6. Also, if you have Carpal Tunnel Syndrome, stay away from Bhujangasana.
  7. When you are having an asthma episode, avoid doing this yoga pose.
  8. If you have previously experienced chronic illnesses or spinal issues, practice the Cobra Pose under the instruction of a trained teacher.

Be mindful!

  • When moving into Cobra Pose, only extend your arms to the point where you can evenly distribute the sensation through your back.

Why We Love Cobra Pose

  • The senior editor of Yoga Journal, Tamara Jeffries, claims that sitting at a desk all day harms the spine and posture. Cobra is a delicate yet effective back bend. It helps my body recall what good posture feels like when done thoughtfully, with the shoulders down and the heart forward. I also appreciate it as a substitute for Upward-Facing Dog when my practice requires less energy.

Counter poses

Contraindications and Pre

  • Avoid, or adjust, Bhujangasana if you have:
  • Pregnancy: Second Or Third Trimester
  • Serious back pain or spinal abnormalities
  • Recent abdominal surgery
  • Ulcer or hernia
  • Carpal tunnel syndrome
  • A qualified yoga instructor or physiotherapist should always be consulted if you have any underlying medical conditions.

Frequent Mistakes to Avoid

  • Over the lower back
  • Lifting hips from the floor
  • Tensing the shoulders and neck
  • Using only arm strength instead of back muscles

Conclusion

Bhujangasana, also known as Cobra pose, is a simple but powerful yoga practice that builds resilience, strength, and flexibility. If you are a therapy patient seeking to alleviate pain in your back, the Cobra Pose is also a useful supplement to your movement practice as a beginner attempting to improve your posture. Enjoy the exciting advantages of this age-old heart-opening stance by practising regularly while carefully respecting your body’s limitations.

FAQs

Can I do the Cobra Pose daily?

Yes, you can do the Cobra Pose daily. Spending just 1 to 2 minutes a day doing it helps stretch your chest and shoulders, strengthens your back, and improves your posture. It is a great way to counteract the rounded-shoulder hunched position caused by sitting or staring.

What are common mistakes in the Cobra Pose?

There is no single “hardest” pose in yoga, as difficulty depends entirely on an individual’s anatomy, flexibility, and strength. However, the most universally challenging asanas typically demand extreme combinations of hyper-mobility, immense core power, and balance. 

Is Cobra Pose good for the spine?

Yes, the cobra pose (bhujangasana) is highly beneficial for your back. It counteracts the hunched, forward-leaning posture we often adopt while sitting at desks. By gently arching backwards, you decompress the vertebrae, stretch the chest and abdomen, and strengthen the muscles that support

References:

  • Nitesh, D. (2025, June 3). Cobra pose (Bhujangasana): Benefits, steps, precautions. Physiotherapy Treatment and Exercises at Home. https://homephysiotherapyexercises.com/cobra-pose-bhujangasana/
  • Rakshak, & Rakshak. (2025, May 27). Bhujangasana (Cobra pose) | Steps | Benefits | The Art of Living. The Art of Living – Making Life A Celebration. https://www.artofliving.org/in-en/yoga/yoga-poses/bhujangasana-cobra-pose
  • The Yoga Institute. (2022, July 4). Bhujangasana – The Cobra Posture – The Yoga Institute. The Yoga Institute. https://theyogainstitute.org/bhujangasana-the-cobra-posture
  • Yoga Journal. (2025, February 25). Cobra pose. https://www.yogajournal.com/poses/cobra-pose-2/
  • Metropolis Healthcare Limited. (2025, December 30). Bhujangasana Benefits: 12 amazing health perks of the Cobra Pose. Metropolis India Lab. https://www.metropolisindia.com/blog/preventive-healthcare/bhujangasana-benefits-cobra-pose
  • Anil, A. (n.d.). Bhujangasana (Cobra pose): Benefits for sleep and how to do it. The Sleep Company. https://thesleepcompany.in/blogs/lifestyle/bhujangasana-cobra-pose-benefits-for-sleep-and-how-to-do-it?srsltid=AfmBOop3wiH9JFswY8z6bb8DheI_4SKa03WNkLC2tVCZDHmmesTxZfo

Leave a Reply