How To Do The Cobra Yoga Pose or Bhujangasana Pose and Its Benefits

by Tanmay Joshi

If you’re into yoga, chances are you’ve heard of the Cobra yoga pose. But have you ever done it? This article will explain what bhujangasana is, why it’s essential in yoga practice, and how to do it correctly.

You’ll got to learn about some of the benefits of performing this pose regularly. By the end of this article, you’ll know how to keep your spine strong and flexible by performing the cobra pose exercise.

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Introduction To The Cobra Pose in Yoga or Bhujangasana Posture

Cobra Pose in Yoga
Cobra Pose in Yoga

Asanas are physical exercises that help focus your mind and relax your body in yoga. The Cobra pose is a great example of how even though it looks slightly difficult, with some practice, you will be able to achieve a comfortable posture in no time at all.

Even if you’re not interested in practicing yoga, knowing how to do these poses can be useful for health purposes as well as looking physically impressive.

The bhujangasana posture is also known as ‘the cobra’ because it resembles a snake about to strike its prey. This posture has many benefits, which we will go into more detail about later on but first, let’s take a look at Bhujangasana procedure. Let’s get started!

Read more: How To Do Sukhasana Yoga Pose

How To Do The Cobra Yoga Pose or Bhujangasana Pose?

How to do Bhujangasana
  • Lie your face downward on a yoga mat with your legs stretched back.
  • Take a deep breath by inhaling and lift your chest, hands, neck, head, chin, and forehead off the ground.
  • Pause for 5 seconds before slowly exhaling as you lower yourself back down.
  • Repeat ten times to complete one set. If you want to make cobra pose exercise more challenging, place your hands beneath your shoulders or behind your ears for added difficulty and a greater stretch in your back.

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Cobra Yoga Pose Benefits or Bhujangasana Benefits

The bhujangasana posture stretches your back and shoulders, both of which are heavily used when performing yoga. Incorporating a cobra pose into your regular workout routine can help if you have back pain or stiff shoulders. When performing a cobra pose or bhujangasana for exercise, it’s important to choose an appropriate version of the position that doesn’t aggravate existing injuries or conditions.

Learn Cobra pose yoga benefits in more detail below.

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Bhujangasana (Cobra Pose): The Benefits You Didn’t Know

You’ve probably seen people do the cobra pose in yoga class, but do you know what it does to your body? By lengthening and strengthening your spine, this pose makes you more flexible and improves your posture, which means it can also improve your flexibility and digestion.

Here are five bhujangasana benefits that you might not have considered before!

Stress Relief

Bhujangasana is one of many poses that aims to relieve stress by bringing balance to your body and calming it down. Your body goes into fight-or-flight mode in a stressful situation and releases stress hormones like cortisol.

Over time, these chemicals can take a toll on your nervous system, making you more susceptible to things like anxiety disorders. By regularly practicing yoga poses that relieve stress, you can keep cortisol levels in check.

Be sure to practice bhujangasana before heading into a stressful situation—it may not have time to bring immediate relief, but it will help you feel more prepared for what’s coming next!

Build Stronger Core Muscles and Improves Heart Health

Bhujangasana strengthens and stretches muscles in your torso, including your abdominal and back muscles. Strengthening these muscles—and keeping them healthy by working them regularly—can help protect your back as you age.

Bhujangasana also boosts heart health by strengthening your respiratory system, which affects all of your major organs.

This pose helps clear mucus from nasal passages, aiding in proper breathing and improving cardiovascular function.

It’s common to experience some lightheadedness when you first try bhujangasana, but if you are new to yoga or have a recent injury, always work with a qualified instructor who can suggest alternative poses until you’re ready for a full cobra yoga pose.

Treat Back Pain

While it’s not a cure, bhujangasana can help relieve back pain and improve spinal health. According to health research, bhujangasana stimulates nerves that may relax muscles in and around stiff or sore joints.

However, if you have severe lower back pain, talk to your doctor before trying out any new exercises.

Improve Digestion

One of yoga’s most popular poses, bhujangasana, provides a host of benefits that work to boost your digestion. Stretching and massaging your digestive organs, bhujangasana helps you digest more efficiently and relieves common stomachaches like heartburn, indigestion, and constipation.

It can also boost blood flow to those organs, allowing for greater absorption of nutrients. A healthier gastrointestinal tract means less stress on your kidneys, pancreas, and liver—and that’s a good thing!

Helps in Toning Buttocks

The most significant advantages of bhujangasana is that it helps in toning your buttocks. This is one of those poses where you can actually see and feel results after practicing it regularly.

Toned buttocks not only look great but also boost self-confidence. Bhujangasana helps tone both upper and lower gluteus, leading to better posture, more balance, and better endurance overall.

Since bhujangasana stretches your hamstrings, it not only helps you tone your buttocks but also makes them appear slimmer as well as improves circulation throughout your legs.

If you are having a problem with saggy skin on your tummy or want to get rid of stretch marks, it is an effective pose for treating those issues too.

However, this pose removes stretch marks only in some cases and may not work for all individuals.

What Does The Cobra Pose Yoga Stretch?

The cobra pose, or bhujangasana, stretches your chest, spine, shoulders, neck, and legs. It can also improve back flexibility. The pose is not recommended for those with high blood pressure or a neck injury.

Avoid doing it if you have a weak lower back or are pregnant or menstruating. Learn the proper bhujangasana procedure before attempting it on your own.

Bhujangasana Contraindications

Bhujangasana is a fantastic stretch for your back and chest muscles. However, if you have bad knees or lower back pain, be careful when doing bhujangasana. Take it slow; stop if it hurts too much.

If you’re pregnant, skip bhujangasana altogether—it can put pressure on your uterus.

If your blood pressure is high or having glaucoma, avoid bhujangasana as well—it can raise blood pressure levels and increase eye pressure. Moreover, if you suffer from migraines, skip bhujangasana as well—it can trigger headaches in some people.

And finally, don’t do any yoga poses that require lying flat on your stomach if you’ve just had surgery on your abdomen or spine.

Cautions of Cobra Pose

Before attempting Bhujangasana, it’s important to be aware of a few contraindications.

This pose shouldn’t be performed by pregnant women, those with high blood pressure or asthma, or those who have a history of concussions.

If you’re unsure whether you can do Cobra pose safely or if you’re not sure how your health might react, it’s best to ask your doctor before proceeding. Make sure to listen closely to your body as well—if you feel any pain while doing bhujangasana, stop immediately.

Cobra Pose Images

The post helps you to learn the benefits of cobra pose, and now the time is to look at Cobra pose images that will help you to perform the Cobra pose exercise correctly.

Cobra Pose Images
Cobra Pose Images
Bhujangasana Pose Images
Bhujangasana Pose Images


Q.1. What is the Cobra Pose Good For?

Ans. The Cobra Pose also popular as Bhujangasana in Sanskrit, is an intermediate yoga pose that strengthens your upper body. This yoga posture also increases flexibility in your spine, shoulders, chest, and neck areas. People who practice yoga will often do some version of a cobra pose as part of their regular routine.

Q.2. Is Bhujangasana and Cobra Pose same?

Ans. Yes, in yoga, bhujangasana is called cobra pose or bhujangasana. The Bhujangasana word is taken from the Sanskrit language, whereas the same pose is called Cobra poses in the English language. The reason is the human body takes the shape of a Cobra in bhujangasana posture.

Q.3. How is Cobra Pose done?

Ans. Lie your face down on a yoga mat with your hands placed under your shoulders with palms facing down. Then, lift your head, chest, arms, and legs off the floor while keeping them in line with each other. Hold for 1-3 minutes before slowly lowering yourself back onto your mat.

Q.4. How long should you hold Cobra Pose?

Ans. Holding a pose for too long can increase your risk of injury, especially if you’re not very flexible. Plan on holding Cobra pose for about 30 seconds; gradually work up to 1 minute. Aim for two repetitions initially. Keep your abs engaged throughout—you don’t want to strain your lower back by arching it too much.

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