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Different Postures in Bhujangasana

 Bhujangasana is also known as cobra pose in English. Every asana in yoga has its own benefits. Bhujangasana also is a very important asana. Bhujangasana comes from a Sanskrit word Bhujanga which means snake and asana means pose. It is very easy to do. Make sure you keep your stomach and bowels empty.

Step by step procedure to do Bhujangasana


Lie down on the yoga mat on your stomach.

Place your hands by the side and the toes straight touching one another.

Heels and feet should touch each other.

Relax and breathe normally.

Lift your upper body slowly by keeping the hands under the shoulders. Put the weight on the palms.

Elbows should touch the ribcage.

Take a deep breathe while lifting the chest abdomen up till navel.

Try to keep the arms straight and lift as much as possible. Feel the pressure on your hips, thighs.

Do inhale and exhale gradually and normally.

Slowly get back to the normal position.

Beginners can stretch as much as possible.

Don’t hurt yourself by trying to stretch too much.

Repeat as many times as possible for you.

Benefits of the asana

Relaxes the body muscles and gives strength to spinal chord.

Helps in toning of muscles. Helps in losing weight.

Cures acidity, constipation and any other stomach related problems

Strengthens the back, shoulders and arms.

Improves blood circulation through out the body.

Stimulates organs like pancreas, kidneys and abdomen.

Helps in taking out anxiety, stress, depression by elevating the mood.


People with spinal injury or any spinal surgery should avoid doing this asana.

Women during mensuration period should avoid and also pregnant ladies should avoid doing this asana.

 People with wrist injury should also avoid as it puts pressure on the arms and wrist.

people suffering from any heart disorders should consult a physician before doing the asana

Related topics

yoga tips

yoga branches

yoga history



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