Bhujangasana or Cobra Pose Benefits and Steps

Because the posture resembles a Cobra, this asana is called Bhujangasana. The body of a snake is extremely flexible. Naturally, this asana makes our bodies extremely flexible.

The hands are stretched beyond the head during Suptavajrasana, resulting in adequate blood flow in the upper part of the spine. When we raise our neck and stretch it backward in Bhujangasana, blood flows to that area as well. As a result, it gives this part of the body strength and flexibility.


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When some women suffering from cervical spondylitis were told to only practice Bhujangasana, they were completely cured within a few days. They also eliminated many menstrual disorders.

The spine is one of the most vital organs in the body. It is an extension of the brain and thus helps to tone up the brain’s functions.

This asana maintains proper vertebral alignment. It corrects minor spinal deformities in the cervical, thoracic, and lumber regions. Perhaps no other asana benefits the spine so much internally as Bhujangasana.

Bhujangasana or Cobra Pose Steps

Lie on your stomach. Bring your heels and toes together and stretch them as far as you can from behind. Bend your elbows and place your palms on either side of your chin. The distance between the palms may be equal to the distance between the shoulders. Pull the elbows back as far as they can go while still touching the body and resting on the ground.


The arm position should not change. The brow should be in contact with the ground. Inhaling, bring the chin forward and begin raising the head as far back as possible, almost touching the spine.
Inhale now and raise the chest and abdomen to the naval. Continue to hold this posture while breathing normally.

Cobra Pose

Lower the naval while exhaling. Continue to hold this posture while breathing normally. While exhaling, slowly lower the trunk but not the head. When the trunk has completely collapsed, place your forehead on the ground. Shithilasana is then used to unwind.

Also Read:

Pawanmuktasana Steps and benefits

Mandookasana Steps and benefits.

Vajrasana Steps and benefits

Halasana Steps and benefits

Precaution for Bhujangasana

The key point to remember here is that the breath should be completely inhaled while achieving the final position.
Raise the frontal part of the body in two stages: bend the neck backward and raise the trunk. Similarly, the return movement should be done in two stages: first, lower the trunk, and then bend the head and forehead towards the ground. When lowering the trunk, do not bend the neck. Maintain a backward stretch of the neck.
This asana should be performed with minimal weight on the palm and maximum pressure on the pelvic region. This way, the asana will provide you with the most benefits. This is also an indication of perfection.

There should be no space between the heels when performing this asana, and the toes should also be stretched.
This asana should not be performed by people who have a hernia problem.

Bhujangasana Benefits

  1. It stretches the backbone. This asana cures painful diseases like spondylitis, slip discs, and back pain in a couple of days. It strengthens the root nerves and tones our nervous system.
  2. Cobra pose helps patients suffering from diabetes, kidney pain, cough, asthma, and stomach ache.
  3. Bhungasana regulates adrenal gland function and thus promotes emotional posture.
  4. It aids in determining the position of the uterus. It also regulates the menstrual cycle and irregular menstruation.
  5. This asana treats tonsillitis and other throat problems.
  6. The backward stretch of the neck promotes the creation of the element Ether as well as increases physical energy.

Diseases Cured by Bhunjangasana

  • Diabetes
  • Asthma
  • Menses
  • Leucorrhoea
  • Anemia (Lack of Blood)
  • Skin Diseases
  • Acidity
  • Constipation
  • Insanity
  • Disorder of Heart
  • Spondylitis
  • Cervical
  • Back pain
  • Cough
  • Kidney pain
  • Stomach ache
  • Tonsilitis
  • Throat Problem

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