Yoga – Cobra Pose or Bhujangasana

CobraYoga Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Yoga Cobra Posture is a common Yoga back bend, when you perform the cobra; you stretch the front of the torso and the spine.

Technique of Yoga Cobra Pose or Bhujangasana

  • Lie down on your belly, while your head rests on your lower arms.
  • Stretch your legs back, tops of the feet on the floor. Keep your legs close together, with your feet and heels lightly touching each other
  • Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
  • Press the tops of the feet and thighs and the pubis firmly into the floor.
    Yoga Cobra Pose-2
    Yoga Cobra Pose-2


  • Inhale and lengthen the entire body. Continue to lengthen the crown of the head forward as you begin to lift the head up and expand the chest forward. slowly lift your head, chest and abdomen while keeping your navel on the floor
  • Pay close attention to the lower back. Look upward at about 45 degrees or to your comfort level.
  • Pull your upper body back and off the floor with the support of your hands. Straighten your arms by arching your back as much as possible; tilt your head back and look up.
    Yoga Cobra Pose -3
    Yoga Cobra Pose -3


  • Stay with the breath remaining relaxed in the pose. Breathe evenly and deeply, lifting with the inhalation and settling with the exhalation.
  • Ensure that your feet are still close together. Keep smiling and breathing
  • Breathing out, gently bring your abdomen, chest and head back to the floor

Benefits of Yoga Cobra Pose or Bhujangasana

  • It strengthens the lumbar spine
  • Relieve back pain
  • Combat slipped or herniated discs, scoliosis and arthritis in the back
  • Improves digestion
  • Improves appetite
  •  It helps in low blood pressure disease.

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