Cobra Pose

Cobra Pose.jpg


In Sanskrit, “bhujanga” means serpent or snake and “asana” means yoga pose.


How to: Cobra Pose

Start by lying on the ground with your back facing upwards. Your legs should be stretched out straight with the dorsum of the feet on the ground. Place your hands on the ground beneath the shoulders. Your elbows should be hugging your side-body waist.

Push into the ground with the help of your pubis, thighs and the dorsum of your feet.

Now inhale and slowly start to make your arms straight so that you can raise your torso off the ground. Push your tailbone deep into pubis so that you can lift your torso up to your navel. Your hips should be firm but not hard.

Puff out your side ribs by firming the shoulder blades. Do not push your front ribs outward; instead raise yourself through the height of the sternum. The bending of the back should be evenly distributed through your full spine.

Stay in this pose from 15 to 30 seconds while breathing calmly. Exhale and exit by returning your torso back to the ground slowly.


Benefits of Cobra Pose

The Bhujangasana is very famous for offering multiple benefits. The major benefits are:

  • Provides strength to your spine.
  • Stretches the lungs, chest, abdomen and shoulders.
  • Firms and strengthens the hips and shoulders.
  • Stimulates the functioning of your abdominal organs.
  • Alleviates stress, anxiety and fatigue by relaxing the mind.
  • Therapeutic for asthma and sciatica.
  • Enhances body heat, fights multiple diseases, and kindles the kundalini.


The beginners may find the Cobra Pose quite suitable for increasing the strength of their spine and getting rid of back pain; however, if you are new to this yoga pose, you should not overdo the backbend. You can find the comfortable height to which you can bend your back by taking your hands off the ground for a while and then try the lift. The height you achieve like this is the ideal height up to which you should practice.

The advanced yoga students or athletes will have the primary benefit of increased immunity from multiple diseases by continuous practice of the Bhujangasana. You may deepen the pose by furthering the back bend. This can be done by walking your hands slightly ahead from their initial position.

Avoid this pose in case you have the following conditions or problems:

  • Injury in back or spine
  • Headache
  • Carpal tunnel syndrome
  • Pregnancy


Feel the strong stretch in your back as you release from the Cobra Pose.