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| Marcocarvalho, CC BY 3.0, via Wikimedia Commons |
Yoga is an ancient science of wellness that aligns the body, mind, and spirit through postures (asanas), breath control (pranayama), and meditation. Among the many powerful yoga poses, Bhujangasana, commonly known as the Cobra Pose, stands out as a gentle backbend that awakens energy, strengthens the spine, and opens the heart.
Derived from the Sanskrit words “Bhujanga,” meaning “cobra,” and “asana,” meaning “posture,” this asana imitates the raised hood of a cobra and carries the symbolism of power, transformation, and awareness.
In this detailed guide, we’ll explore what Bhujangasana is, how to do it step-by-step, when is the best time to practice it, and why it is so beneficial for the body and mind. Whether you're a yoga beginner or someone looking to deepen your practice, this guide will provide the insight you need to include this powerful asana in your daily routine.
What is Bhujangasana (The Cobra Pose)?
Bhujangasana is a reclining back-bending pose performed lying face-down on the mat. The upper body is lifted using the back muscles and support from the arms while the lower body remains on the ground. This position mirrors the posture of a cobra raising its hood and is often included as part of the Sun Salutation sequence (Surya Namaskar) in yoga routines.
Bhujangasana not only builds spinal flexibility and core strength, but it also encourages deep breathing, stimulates internal organs, and improves posture and circulation.
How to Perform Bhujangasana (Step-by-Step Instructions)
Preparation:
Level: Beginner to Intermediate
Props (optional): Yoga mat, towel under hips for support
Warm-up: Gentle stretches for the back, neck, and shoulders
Step-by-Step Guide:
Starting Position:
Lie flat on your stomach (prone position).
Legs stretched out behind you, feet together, tops of the feet pressing into the mat.
Keep your hands under your shoulders, elbows close to your torso.
Forehead resting gently on the floor, body relaxed.
Engage the Lower Body:
Press the pelvis and thighs firmly into the ground.
Engage your glutes gently, but don’t clench them too hard.
Keep the legs active but without lifting them.
Inhale and Lift:
On an inhalation, begin lifting your head and chest off the floor.
Use the back muscles first, then gradually support yourself by pressing the palms gently into the floor.
Elbows should remain slightly bent and close to the body.
Lift only as high as you can without compressing the lower back or straining the neck.
Open the Chest:
Draw the shoulders away from the ears.
Open your heart center and gently gaze forward or slightly upward.
The backbend should feel like an upward arch, not a backward lean.
Hold the Pose:
Breathe deeply and steadily.
Hold the position for 15–30 seconds for beginners, gradually increasing to 1–2 minutes with practice.
Release the Pose:
On an exhale, gently lower your torso back down to the mat.
Rest your head on one side and take a few breaths before repeating or transitioning to another pose.
Best Time to Practice Bhujangasana
The best time to perform Bhujangasana is:
Morning (Early Hours):
Practicing Bhujangasana in the morning on an empty stomach is highly recommended.
The body is fresh, and the spine is naturally more flexible.
Enhances energy levels for the day ahead.
Stimulates digestion and blood flow.
Evening (With Empty Stomach):
You can also practice Bhujangasana in the evening, at least 3-4 hours after a meal.
It helps relieve stress and fatigue from the day.
Acts as a great posture to unwind the spine, especially if you’ve been sitting long hours.
Top Benefits of Bhujangasana (The Cobra Pose)
Bhujangasana provides a wide array of physical, mental, and emotional benefits. Here are the most notable advantages:
Mental & Emotional Benefits
Reduces Stress and Anxiety
The deep breathing and chest-opening posture naturally calm the nervous system, lowering cortisol levels and promoting a sense of peace.Boosts Mood and Confidence
Opening the chest can enhance the feeling of vitality and openness. It’s also linked to an increase in serotonin levels.Improves Focus and Mental Clarity
Practicing Cobra Pose regularly helps sharpen awareness and concentration by stimulating blood flow to the brain.
Physical Benefits
Strengthens the Spine
Bhujangasana strengthens the muscles around the spine, helping to improve posture and reduce back pain over time.Improves Flexibility
It increases the flexibility of the spine, shoulders, and abdominal muscles.Tones the Abdomen
The gentle compression and stretch of the abdominal region help tone and activate the core muscles.Opens the Chest and Lungs
Expands the chest cavity, which improves lung capacity and supports better respiratory health.Stimulates Digestive Organs
The pose massages the stomach, liver, and kidneys, improving digestion and detoxification.Reduces Fatigue
Practicing Cobra Pose helps energize the body, making it an ideal pick-me-up during sluggish parts of the day.
Spiritual and Energetic Benefits
Activates the Heart Chakra (Anahata Chakra)
Bhujangasana helps open and balance the heart chakra, inviting love, compassion, and openness.Stimulates Kundalini Energy
This pose is known to activate dormant energy at the base of the spine (kundalini), helping practitioners move toward spiritual awakening.Promotes Pranic Flow
Bhujangasana clears energetic blocks along the spine and enhances the flow of prana (life force energy) throughout the body.
Precautions & Contraindications
While Bhujangasana is generally safe for most people, it’s important to observe the following precautions:
Avoid if you have back injuries or recent spinal surgery.
People with hernias, ulcers, or pregnancy should not attempt this pose.
If you suffer from carpal tunnel syndrome, be cautious of wrist pressure.
Never force the backbend; rise only as much as your body allows.
Always perform under the guidance of a certified yoga teacher, especially if you’re a beginner.
Tips to Maximize the Benefits
Warm up your body with gentle stretches or sun salutations before practicing.
Combine Bhujangasana with other asanas like Salabhasana (Locust Pose) and Dhanurasana (Bow Pose) for a complete spinal series.
Don’t lock your elbows. Keep a slight bend to protect your joints.
Engage your core to reduce pressure on the lower back.
Breathe deeply through your nose and stay present.
Variations of Bhujangasana
As you become more comfortable with the standard version, you can explore variations:
Low Cobra (Ardha Bhujangasana): Only lift your chest using back muscles, without pressing into the hands.
High Cobra: Extend your arms fully to deepen the backbend (only if your spine is flexible enough).
Sphinx Pose: A gentler version with forearms on the mat.
Cobra Flow: Move in and out of Cobra with the breath for dynamic movement and warm-up.
Why You Should Practice Bhujangasana Daily
Bhujangasana, the Cobra Pose, is a timeless and transformative yoga posture that brings strength, flexibility, and inner calm. Whether you are looking to strengthen your back, improve posture, enhance breathing, or boost your emotional resilience, this pose can offer immense value.
By integrating Bhujangasana into your daily yoga practice, preferably in the morning, you begin each day with a posture that embodies grace, strength, and awareness. It's a beautiful reminder that like the cobra rising in alertness and energy, we too can rise above stress, fear, and fatigue to embrace life fully.
Some important words used in this composition : Bhujangasana, Cobra Pose Yoga, Yoga for Back Pain, Morning Yoga Asanas, Benefits of Bhujangasana, How to Do Cobra Pose, Yoga Poses for Digestion, Yoga for Spine Flexibility, and Anahata Chakra Poses.
How to Do Ardha Bhujangasana, Half Cobra Pose
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| Christy Collins, photographer, CC BY-SA 3.0, via Wikimedia Commons |
The beginners Do the above pose in half. It is called Half Cobra Pose, as shownhere. You can start doing many yoga postures at home.
However, it would be better to enroll in a yoga school where trained teachers provide guidance. The experienced yoga trainers could help you know the technique of doing various difficult postures.
There are certain poses that can be done in the presence of a trained teacher only. To make your experience of doing yoga poses more comfortable and pleasant, you should have some yoga accessories. A fine yoga mat, a small cushion, and a comfortable yoga suit would be enough for the beginners.
Maha Bhujangasana
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| Marcocarvalho, CC BY 3.0, via Wikimedia Commons |
After that, you are required to twist both yourlegs. Bend your legs inward. Make sure that there is no pain in any limb.
If you feel comfortable doing this, try to get your foot soles touching your head at the backside. Then you will be in a pose shown here.
Once you have practiced for, say, two weeks or for a month, you will find that there is something like increased strength in the upper back and the backsides of your legs. It also experienced that, as the cobra pose stretches the muscles of the abdomen, too, it helps in digestion, too. It is because the abdomen muscles are stretched and contracted while we are doing the Cobra Pose.
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