Bhujangasana Yoga: Benefits, Images, Steps and Procedure

Bhujangasana Yoga: Benefits, Images, Steps and Procedure, Yoga, an ancient practice with roots in India, offers a multitude of physical, mental

Bhujangasana Yoga: Benefits, Images, Steps and Procedure

Bhujangasana Yoga: Benefits, Images, Steps and Procedure

Yoga, an ancient practice with roots in India, offers a multitude of physical, mental, and spiritual benefits. Among the various yoga poses, Bhujangasana, also known as Cobra Pose, stands out for its rejuvenating effects on the body and mind. In this article, we will explore the numerous benefits of Bhujangasana, its step-by-step procedure, and how to practice it correctly.

Benefits of Bhujangasana:

  1. Strengthens the Back: Bhujangasana is renowned for its ability to strengthen the muscles of the back, particularly the lower back. Regular practice can help alleviate back pain and discomfort.
  2. Improves Posture: This asana encourages proper alignment of the spine, which contributes to better posture. It also helps in reducing the hunched-back appearance caused by prolonged sitting.
  3. Flexibility: Cobra Pose is excellent for increasing the flexibility of the spine, shoulders, and chest. It stretches and opens up these areas, reducing tension and stiffness.
  4. Enhances Digestion: The gentle compression of the abdomen during Bhujangasana massages the digestive organs, aiding in digestion and relieving constipation.
  5. Stress Reduction: Practicing Bhujangasana can be an effective stress buster. The pose encourages relaxation, calms the mind, and reduces anxiety.
  6. Tones Abdominal Muscles: It engages and tones the abdominal muscles, helping to achieve a flatter stomach.
  7. Respiratory Health: Cobra Pose can improve lung capacity and efficiency by expanding the chest and increasing oxygen intake.
  8. Elevates Mood: Regular practice of Bhujangasana stimulates the adrenal glands, which can lead to an improved mood and reduced feelings of depression.
  9. Balances the Nervous System: It helps balance the sympathetic and parasympathetic nervous systems, promoting overall well-being.
  10. Menstrual Discomfort: For women, Cobra Pose can alleviate menstrual pain and discomfort by stretching and relaxing the pelvic area.

Bhujangasana Steps and Procedure:

Now, let's delve into the step-by-step procedure to perform Bhujangasana correctly:

  1. Starting Position: Begin by lying flat on your stomach with your legs together and your toes pointed outward.
  2. Hand Placement: Place your palms on the ground under your shoulders, fingers spread wide, and elbows close to your body.
  3. Inhale and Lift: Inhale deeply, and as you exhale, start to lift your head, chest, and upper abdomen off the ground. Keep your pubic bone pressed into the floor.
  4. Elongate the Neck: Slowly straighten your arms, gently arching your back while keeping your hips and legs pressed down.
  5. Maintain Alignment: Ensure that your shoulders are away from your ears, and your gaze is forward, not upward. Keep your neck in line with your spine.
  6. Breathe Steadily: Hold the pose for 15-30 seconds, breathing deeply and evenly.
  7. Release: To release, exhale slowly, lower your chest and head back to the ground, and relax with your cheek on the mat.
  8. Repeat: You can repeat Bhujangasana 2-3 times, gradually increasing the duration as you become more comfortable with the pose.

Tips for Practicing Bhujangasana:

  • Avoid straining or forcing your body into the pose. Gradually work on improving your flexibility and strength.
  • If you have a back injury or herniated disc, consult a yoga instructor or healthcare professional before attempting this asana.
  • It's essential to engage your core muscles to support your lower back during the pose.
  • Customize the pose to your comfort level. You can lift just your head and shoulders initially and gradually increase the range of motion.
  • Practice Bhujangasana on an empty stomach or at least 4-6 hours after a meal.
  • Warm-up with gentle stretches before attempting this pose to prepare your body.

Bhujangasana Drawing


Bhujangasana, the Cobra Pose, is a yoga posture that offers a wide array of physical and mental benefits. Its ability to strengthen the back, improve flexibility, and reduce stress makes it a valuable addition to any yoga practice. Remember to perform it mindfully, respecting your body's limitations, and with consistent practice, you can unlock its full potential for enhancing your overall well-being.