Bhujangasana (Cobra Pose) Meaning, Steps, Precautions and Benefits


Bhujangasana widely known as Cobra Pose is a backward bending pose. The Sanskrit name Bhujangasana is derived from two words. ‘Bhujanga’ stands for serpent while ‘asana’ means posture. The final position of Bhujangasana resembles a cobra with its hood raised and hence the name. It is an excellent pose for strengthening the spine along with many other benefits such as alleviating constipation, stimulating appetite, and massaging abdominal organs.

How many minutes should we do Bhujangasana?

We can maintain the posture for 5 to 10 seconds. So the time phase is defined by how long the posture can be held.

How many times should one do Bhujangasana?

We can do bhujangasana 4-5 times in the morning and evening.

Is Bhujangasana good for belly fat?

Bhujangasana is said to be useful for belly fat reduction because it tones the abdominal muscles.

But first, let’s begin with the steps to practice Bhujangasana.

cobra pose

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Steps to practice Bhujangasana (Cobra Pose)

  1. Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing.
  2. Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward.
  3. Rest your forehead on the floor and relax your body.
  4. Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk. Look upward breathing normally. This is the final position.
  5. In the final position, your navel should not raise more than 3cm; with your pubic bones touching the floor. Hold this position for 20-25 seconds.
  6. To come back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths.

Practice this asana 3-5 times, practicing before or after a forward bending pose such as Paschimottanasana (seated forward bend) will give you maximum benefits. With regular practice, you will be able to straighten your arms, arching the spine to a greater extent.

Precautions for Bhujangasana (Cobra Pose)

  1. Arch your spine as much as you can but don’t apply force. Some people are naturally flexible while some are not and a lot of us have very stiff muscles. Never rush! Give your body the time it needs to gain strength and flexibility.
  2. Take very little support of your arms, use your back muscles to hold the weight of your upper body in the pose that is how your spine is going to get stronger.
  3. Your feet might raise a bit from the ground unintentionally, try to keep them down.
  4. Practice this asana under the guidance of an instructor if you suffer from any of this condition: hyperthyroidism, hernia, peptic ulcer or intestinal tuberculosis.

Bhujangasana (Cobra Pose) Benefits

  1. Being the 7th posture of Suryanamaskar, it has several benefits such as:
  2. Strengthens the spine, keeps it strong, healthy, and flexible.
  3. Gives a good stretch to your neck, shoulder, chest, lungs, and abdomen.
  4. Enhances the functioning of abdominal organs such as kidney and liver.
  5. Beneficial in menstrual and other disorders of the female reproductive system.
  6. Useful for people suffering from back pain, slipped disc, sciatica and cervical spondylitis.

Some tips for beginners

  1. Instead of pressing with your hands, use the power and influence of your lower extremity to loosen the breast away.
  2. Raise your palms off the floor for a minute when your breast is lifted to guarantee you’re partaking in the right muscles.
  3. You can simplify this posture by placing your palms on a stool or table and your feet on the ground.
  4. You can intensify this backbend by bringing the hands to the front and straightening the forearm.

Other Variations of Cobra Pose

1. Cobra with Lift

If you’ve always wondered how to raise your chest higher in this position, this Cobra pose with a lift is a quick approach to help you reconnect with your back muscles.

After performing the traditional Cobra pose, involving your legs and trying to press them down will assist you in raising your chest.

2. Hands-Free Cobra

Keeping your breast up, remove all of your body mass from your palms until your hands are hovering above the ground. For a more strenuous backbend, concentrate on keeping the palms on the ground and smoothing the arms.

When doing this, ensure that you keep your shoulders lower and away from your ears. It’s acceptable to keep your arms slightly bent in the full pose.

Common Mistakes

  1. Maintain a consistent curve across the entire back.
  2. Do not extend your neck too far backward.
  3. It is critical to keep your hands positioned beneath your shoulders.
  4. Elbows must be carried backward rather than out to the sides.

Stay healthy stay strong and get the best out of life.

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