Bhujangasana Benefits, How To Do It And More!

A woman performing bhujangasana | bhujangasana benefits

Exercise often takes a backseat in our hectic modern life. At the end of the day, we often feel sluggish and lethargic and neglect to do essential exercise. We thus often succumb to infections and other diseases. Many books indicate that "Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam," or "enhancing health and curing disease," are the major goals of Ayurveda and yoga. From the youngest to the oldest, individuals from all walks of life have come to realise that this is one of the main draws of yoga for them. Yoga promotes moral and spiritual development while also managing a variety of health conditions. Our physiology and anatomy are favourably affected by yoga and asana.

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Although the cobra stance is easy, it offers several health advantages.

  • It alleviates lower back tightness.
  • It extends your chest, shoulders, and belly muscles.
  • The opening of your chest muscles increases the pathways in your heart and lungs.
  • It strengthens the spinal muscles.
  • It's a great way to build muscle in your upper body..
  • It strengthens the gluteal muscles.
  • It improves blood circulation in the spine and pelvis.

What is bhujangasana?

Considering how beneficial it is to all of the bodily systems from a health standpoint, bhujangasana has been especially significant in the Hatha Yoga tradition. The term Bhujangasana comes from the Sanskrit words "Bhujanga," which means "snake" or "serpent," and "Asana," which means "posture." As a result, it is called the "cobra position" because it resembles the rising hooded stance of a cobra.

Bhujangasana may improve spinal health, abdominal muscle tone, and blood flow. Bhujangasana is a full-body yoga position that has positive effects on the health of both the body and the mind. Your back could benefit from it, and it might also help your digestion. It is regarded as one of the greatest asanas for getting a flat tummy as well.

Bhujangasana steps

To get the most health advantages from the cobra pose, we must use the perfect technique. It is critical to keep solid legs and avoid placing any strain or weight on the lumbar region of the spine, often known as the lower back. The cobra position is performed as follows:

  1. Keep your hands at the sides of your thighs, legs together, toes pointing outwards, palms facing upward, and your forehead resting on the ground while laying flat on your stomach.
  2. Slowly bend your hands at the elbows, then rest your palms on the ground to the sides of your shoulder, and thumbs under the armpit.
  3. Bring your chin forward, place it on the ground, and look straight ahead.
  4. Slowly elevate the head, neck, and shoulders, as well as the trunk, to the navel level. As your back arches, try to elevate your chin as high as possible.
  5. You must hold this position for as long as you can comfortably do so.
  6. Then, gradually lower yourself back to the ground, starting with the top portion of the navel area, chest, shoulder, and chin, and ending with the forehead on the floor.
  7. The last stage is to unwind. Place your arms and hands on the sides of your thighs and relax.

Precautions of bhujangasana

  • If you have carpal tunnel syndrome or a back, arm, or shoulder injury, you shouldn't do the Cobra Pose. 
  • If you are expecting or just had abdominal surgery, stay away from it as well.
  • If your lower back starts to hurt, ease into the posture by lowering yourself slightly or releasing to rest on your forearms.

Joint support

Who should avoid Bhujangasana?

  • Bhujangasana is not suggested for those who have serious back or spine disorders. 
  • If you have neck difficulties, such as spondylitis, you should avoid this stance. 
  • The position puts a lot of strain on the lower abdomen
  • As a result, pregnant women should avoid doing this yoga position.

Does Bhujangasana reduce belly fat?

Yes, Bhujangasana may help you lose abdominal fat. Cobra posture is regarded as one of the greatest asanas for developing a toned stomach. As a result, fitness aficionados make it a point to include this posture in their everyday workout routine. In addition to this, the position provides several other advantages to one's health, including the following: - It stretches the chest and strengthens the spine as well as the shoulders.

Bhujangasana vs sarpasana

  • In sarpasana, the hands are entwined and clasped behind and above the hips, and the body is elevated with legs straight. 
  • In Bhujangasana, the body is supported on the hand put out of the shoulder and the legs are straight back. 
  • The upper and lower bodies are actively involved in the former, while the upper body is engaged in the latter.

Bhujangasana contraindications

While the cobra pose is simple, you should avoid it in the following situations:

  • If you're pregnant,
  • If you have a wrist or rib fracture, see your doctor.
  • If you're suffering from asthma,
  • If you suffer from carpal tunnel syndrome,
  • If you've just had abdominal surgery,
  • If you suffer from spondylitis,
  • If you have any current back issues, avoid this posture, or consult with a competent yoga teacher before attempting it.

Take Away

Bhujangasana, also known as cobra pose, is a complete asana that aids in both physical and spiritual healing. It is beneficial to the back, gluteus, body fat, and blood circulation. It is critical to maintain firm legs and avoid putting any strain or load on the lumbar spine while performing this pose. To avoid complications, this pose must be practised regularly with appropriate precautions and possibly under the supervision of a trained yoga teacher.


1. What happens if you do cobra pose every day?

  • Improves posture, flexibility, and alignment of the spine. 
  • Relieves back discomfort. 
  • Increases circulation. 
  • It expands the lungs.

2. How long should you hold Bhujangasana?

One should hold the posture for 15 to 30 seconds, breathing normally. 

3. What should I do after Bhujangasana?

One may perform backbends after practising Bhujangasana.


  1. How to Do a Cobra Yoga Pose -WebMD
  2. International day of yoga