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Complete Guide To Bhujangasana (Cobra Pose) – How To Do, Benefits, Preparation, And Safety Measures

Bhujangasana or Cobra Pose is a reclining back-bend yoga pose. In Hatha Yoga Bhujanga means Cobra or Snake and asana means pose. Bhujangasana fights fatigue and relieves lower back pain, boosting both the energetic and the physical body. This pose is included in Suryanamaskar(Sun Salutation) as well as Padma Sadhana.

Bhujangasana is a heart-opening back-bend asana that stretches your complete upper body. Bhujangasana also provides relief if you are experiencing back pain, tightness in the shoulders, upper body soreness, or stress.

A cobra done with arms bent is sometimes called a baby cobra. Do not be in a hurry to perform this asana as it's hard to bend your upper back rather easier on the lower back, so to open it make enough amount of space in between your spine and lengthen your spine between the vertebrae.

Benefits of Bhujangasana (Cobra Pose)

• Mobility of the Spine
• Tones the Abdomen
• Reduces Fatigue and Stress
• Strengthens Back and Shoulders
• Can Boost Energy
• It Improves Posture and Counteracts Prolonged Sitting and Computer Work
• Reduces Mild Signs of Depression
• Improves Sleep Especially Post-Menopausal
• Reduce Inflammation
• Relieves Lower Back Pain

Asanas to Prepare for the Posture

• Salabhasana (Locust Pose)
• Hasta Uthanasana
• Sphinx Pose

Muscles Engaged in Cobra Pose

• Hamstrings
• Glutes
• Triceps
• Muscles of the Upper Back
• Spinal Extensors

Muscles Stretched

• Ankle
• Hip Flexors
• Abdominals
• Biceps and Brachialis
• Cervical Flexors on the Front of the Throat

Safety Measures

• Align your posture to reduce the risk of injury to the lower back.
• Do not lock your arms and over-extend your elbows.
• Incorrect flexion or extension.
• Do not perform if you have an injury on the shoulder, arms, or back.
• Cobra pose should not be performed if you have carpal tunnel syndrome.
• Avoid it if you're pregnant.
• In case of any recent surgery, the abdominal cobra pose should be avoided.

Beginner’s Guide

If you feel any kind of discomfort or compression while performing the posture in your lower back, do not go all the way up. Instead, focus on strengthening your upper back and creating strength between your shoulder blades.

How to Perform Bhujangasana

• Lie down on your belly
• Foot hip-width apart, extend your big toes straight on the place your outer foot on the mat.
• Activate your quadriceps.
• Place your palms on the floor under your shoulders or next to your ribs.
• Rotate your inner tights towards the ceiling to broaden your lower back.
• Now activate your hands by pressing them on the mat with elbows bent.
• Inhale slowly raise your head up keeping your back straight and lift your chest.
• Roll your shoulder back and keep them away from your ears by pushing down.
• Keep the back of your neck long and focus on lifting your sternum high.
• Exhale and slowly release the posture by lying down back on the mat.
• Or you can exhale tuck your toes lift your knees up and roll back to the downward-facing dog.

Variations of Bhujangasana or Cobra Pose

• Cobra Pose with Lift
• Hands-Free Cobra
• Cobra with Lower Back Support