Bhujangasana (Cobra Pose)

The Cobra Pose, or Bhujangasana, is a fundamental backbend in yoga known as Hatha. This asana, which is named after the Sanskrit terms “bhujanga,” which means “snake,” and “asana,” which means “pose,” is meant to resemble the soft arching of a cobra’s hood, which represents both class and strength.

What is Bhujangasana?

It is a back-bend yoga pose for beginners. This yoga exercises the muscles in the abdomen and strengthens the spine. Additionally, this yoga pose strengthens the spine and tones the abdomen. One of the primary advantages of Bhujangasana is its ability to enhance blood circulation.

Additionally, it is thought to be among the finest yoga poses for flat stomachs. Additionally, this position strengthens the arms, opens the neck and shoulders, and extends the chest and shoulders, all of which help to relieve constipation. It can be quite beneficial for easing back, neck, and abdominal muscle pain.

What are the Benefits of Bhujangasana?

One of the primary advantages of Bhujangasana is its ability to enhance blood circulation. Your body’s cells will get enough oxygen and nutrients after the blood flow is healthy. Hormonal balance will also be maintained by improved blood circulation. Bhujangasana also has the following benefits:

• promotes the urogenital, gastrointestinal, and genital systems.
• Improves the efficiency of the respiratory system
• Good for Inflammatory Bowel Disease (IBD)
• Good for diabetes
• Helps treat PCOS and irregular menstruation
• stretches the abdominal, shoulder, and chest muscles.
• Decreases stiffness of the lower back
• Strengthens the arms and shoulders
• Increases flexibility
• Elevates mood
• Firms and tones the buttocks
• stimulates and energizes the heart, improving cardiovascular health.
• aids in opening the chest, which helps to clear the passages of the heart and lungs.
• improves the flow of blood and oxygen, especially in the pelvic and spinal regions.
• Improves digestion
• Strengthens the spine
• Relieves sciatica pain
• reduces the severity of asthma symptoms
• Strengthens your spin
• Reduces belly fat
• Stimulates the kidneys and other abdominal organs.
• Relieves stress and fatigue

What are the Bhujangasana preparatory poses?

• Adho Mukhasvanasana (Downward-facing Dog Pose)
• Salamba Bhujangasana (Sphinx Pose)
• Salabhasana (Locust Pose)

How to do Bhujangasana (Cobra Stretch)?

• Lying flat on your stomach is the most comfortable position. Cross your hands in front of you so that your head rests on them.
• Slowly bring your legs together. Put your forehead down on the ground.
• Check that your arms are crossed at the elbows and your hands are close to your shoulders.
• Raise the elbows slightly off the floor. Breathe. Push your lower jaw out and raise your forehead.
• Raise your upper body off the ground.
• Ensure your stomach is flat on the floor.
• Feel your spine gradually lengthen as you see a snake raising its hood. Maintain a straight posture.
• Restore your body’s flatness against the floor by gradually relaxing. Keep your head up until your entire torso has unrolled.

Bhujangasana Video:

Which positions are counterposed for Bhujangasana?

• Balasana (Child’s Pose)
• Ardha Matsyendrasana is another name for the Partial Lords of the Fishes Pose.
• Adho Mukha Svanasana (Downward-Facing Dog Pose)
• Ananda Balasana (Happy Baby Pose)

What advice would you provide a beginner?

When performing the Bhujangasan stance or pose, bear in mind the following safety precautions.

• Stretches such as standing lumbar twists, sitting side-bend pose, standing backbend, standing side move around, standing pelvic circle, and standing forward folds might help you get ready for Bhujangasan. Your body can warm up more easily for Bhujangasana with these stretches.
• Start your yoga practice with Suryanamaskar, Advasana, and Adho Mukha Svanasana before moving on to Bhujangasana.
• Combining Bhujangasana with calming positions like Prasarita Balasana, Vajrasana, Matsyasana, or Savasana will yield the finest effects.
• Check that your hands are properly positioned beneath your shoulders and parallel to your chest before you elevate your head and chest.
• Don’t hold your arms out straight. To prevent your shoulders from being too close to your ears, slightly bend your elbows.
• When you are in the Traditional Cobra Pose, your neck should gently arch back. To avoid straining, look directly ahead or diagonally down.
• For the Cobra Pose, keep your feet together. To ease lower back strain, maintain your feet and your hips apart when performing the lengthy Cobra Pose. Point your legs straight back, keeping your heels high and your toes curled under.
• Don’t overuse the backend. Finding a comfortable height will be aided by lifting without placing unnecessary strain on your back. If your extension is unpleasant, lift your hands off the floor briefly to adjust it.

What kinds of cobra positions, or Bhujangasana, are there?

Cobra poses come in a variety of forms:

• Traditional Bhujangasana
• Ardha Bhujangasana or Half Cobra Pose
• The Straight Hand Cobra, Vakra, and Hasta Bhujangasana positions
• Saral Hasta, the downward dog Urdhva Bhujangasana, or Elevated Arm Cobra
• Salamba Bhujangasana or Sphinx Pose

Traditional Bhujangasana

This is mentioned above.

Ardha Bhujangasana or Half Cobra Pose

What is Ardha Bhujangasana?

A beginner back bend, Ardha Bhujangasana, is less stressful on the back than Bhujangasana, which is a part of the Sun Salutation vinyasa and one of the most popular postures in many yoga systems. In Sanskrit, the term’s roots are ardha, meaning “half,” bhujanga, meaning “cobra,” “a serpent,” or “snake,” and asana, indicating “pose” or “posture.” Ardha Bhujangasana is known as the half-cobra position in English.

The beginner’s cobra posture is called Ardha bhujangasana, or half cobra pose in Sanskrit. Since it’s a much easier back bend, it’s perfect for new yoga practitioners. Instead of being pushed into the hands, the abdomen remains on the floor, and only slight pressure is imparted to the ground.

How to do Ardha Bhujangasana?

A beginner back bend, Ardha Bhujangasana, is less stressful on the back than Bhujangasana, which is a part of the Sun Salutation vinyasa and one of the most popular postures in many yoga systems. The word’s Sanskrit roots are ardha, which means “half,” bhujanga, which means “cobra,” “serpent,” or “snake,” and asana, which means “pose” or “posture.”
Ardha Bhujangasana is known as the half-cobra position in English.

The beginner’s cobra posture is called Ardha bhujangasana, or half cobra pose in Sanskrit. Since it’s a much easier back bend, it’s perfect for new yoga practitioners. Instead of being pushed into the hands, the abdomen remains on the floor, and only slight pressure is imparted to the ground.

Benefits of the Half Cobra Pose :

Physical Benefits-

• opens the shoulders and chest.
• revitalizes the spinal neurons and back muscles.
• activates the digestive and pelvic systems.
• Strengthens and increases the flexibility of the spine and back, correcting disc problems.
• refreshes the muscles in the neck and chest.
• improves the function of the prostate, ovaries, and digestive system.
• Avoid lumbago, sciatica, and asthma.
• increases the flow of blood.
• improves posture.

Mental Benefits-

• reduces tension.
• enhances focus.
• makes mild depression better.
• reduces anxiousness.

Contraindications for the Half Cobra Pose:

Avoid taking this stance if you have any of the following conditions or injuries:

• Back injury
• Headache
• Pregnancy
• Wrist problems
• High blood pressure
• Severe spinal injury
• Severe neck injury

Be Concerned of the Half Cobra Pose:

• Don’t try to elevate your body by jerking or pulling suddenly.
• Raising the navel or its lower part is prohibited.
• Lighten the load on your hands.
• In the final position, the thumb should touch the chest near the armpit.
• The original weight can still be supported by the hands.
• When returning, some individuals bend their heads first, although this is not a good idea. The final body part to return is the one that leaves the floor first.

The Curved Hand Cobra, Vakra, and Hasta, or Bhujangasana positions

• The curled-hand cobra posture, or hasta bhujangasana, is the second well-known pose. Here, you can do the yoga without straightening your arms by flexing them. You can also reach out with your hands in this yoga pose.
• The curled-hand cobra pose (Vakra Hasta Bhujangasana) is one advantageous cobra position that enhances the efficiency of the digestive system.

Saral Hasta, or Bhujangasana, Urdhva the downward dog or Raised Arm Cobra

Urdhava Bhujangasana is comparable to traditional bhujangasana. It matters where the hand is on the floor. In Urdhva Bhujangasana, your hands should be near your waist to create a fully straight arm, but in Bhujangasana, they should be near your shoulders.

Salamba Bhujangasana or Sphinx Pose

What is Salamba Bhujangasana?

• The pronunciation is SA-lumb-aa-BHu-Jung-AAhs-uh-nuh.
• Sphinx posture, or salamba bhujangasana, is a modified version of bhujangasana that is simpler for beginners to get into. This position is particularly helpful for people with back pain since it reduces arch and relieves pressure on the spine.
• Salamba Bhujangasana, a yoga pose that strengthens the spine and stretches the shoulders and chest, is a good choice for beginners.
• Salabma Bhujangasana is sometimes referred to as a sphinx pose in English.
• The majority of beginners can execute the moderate back bend known as salamba bhujangasana. Often referred to as the cobra pose, this type of bhujangasana can help people with lower back problems. This pose helps with fatigue, calms the nervous system, and revitalizes the body. You can use it as a warm-up for deeper backbends.
• Another pose that is spiritually energizing is Salamba Bhujangasana. Yoga claims that opening this chakra encourages self-love, lessens hopelessness, and cultivates a more positive outlook on life.

How to do Sphinx Pose (Salamba Bhujangasana):

• Place your forehead on the floor and your toes flat on the floor to achieve a supine spinal posture.
• Keep your legs close together so that your heels and feet nearly touch.
• As you take a deep breath, gradually raise your head, chest, and abdomen while maintaining your navel on the floor.
• Bring your upper body up off the ground and then stand back up.
• As you bend your spine, vertebra by vertebra, take a deep breath.
• Make sure your feet are still close together and your head is pointed straight ahead.
• Exhale and return your head, chest, and abdomen to the floor with gentleness.

Benefits of the Sphinx Pose (Salamba Bhujangasana):

• Strengthens the Spine: The Sphinx Pose strengthens the spine by engaging the back muscles, especially the spinal erectors.
• It Aids in Increasing Lung Capacity. The Sphinx posture helps to increase the space inside our lungs, which improves lung capacity because our lungs are situated in the chest cavity. Your breathing pattern will change as your lung capacity grows.
• Enhances Digestion: By activating the stomach and intestines, two abdominal organs, the Sphinx Pose enhances digestion. It also facilitates optimal operation by increasing blood flow to the digestive system and other body organs.
• Improves Blood Circulation: By stretching the chest muscles, the sphinx posture, also called Salamba Bhujangasana, promotes the passage of oxygenated blood throughout the body. By doing this, you will be able to fight fatigue and carry on with your daily activities without getting tired easily.
• “Sphinx Pose is an effective method for decreasing anxiety and stress.” One effective technique for lowering tension and anxiety is the Sphinx position. It soothes the mind by releasing tension in the muscles of the neck, shoulders, and lower back, all of which are major causes of stress-related issues like headaches and migraine episodes. This position has a calming effect on the body and nervous system after repeated practice over time, which helps you feel more relaxed.
• It helps to enhance breathing patterns. It is commonly known that the Sphinx Pose helps to improve breathing patterns. Increased oxygenated blood flow from improved breathing promotes the healthy functioning of all vital organs. You should include this pose in your yoga practice if you wish to enhance your overall health and well-being.
• It’s a Good Way to Get Started with Yoga Salamba Bhujangasana, or sphinx pose, is a wonderful way to start your yoga practice. It warms the body in preparation for more challenging poses. Therefore, this is the pose for you whether you’re new to yoga or looking for a simple pose with several advantages.

Contraindications of Sphinx Pose (Salamba Bhujangasana):

• People with stiff necks and spine conditions should not attempt Salamba Bhujangasana since it puts a lot of strain on the abdomen.
• This posture harms their unborn kid if they are pregnant or have other health conditions, such as spinal meningocele or Salmana Bhyang.
• Avoid the sphinx stance if you are pregnant, have broken wrists or ribs, or have just undergone abdominal surgery.
• If you have any neck or back issues, including sciatica pain, it is advised to consult your doctor before starting the Sphinx posture as it may exacerbate existing issues.

Beginner’s Tips for Sphinx Pose (Salamba Bhujangasana):

• Beginners should start practicing Salamba Bhujangasana (Sphinx posture) under the supervision of a certified yoga instructor who can walk them through the proper procedures to avoid injuries from improper alignment.
• Look straight ahead and keep your scapulae firmly pushed on the floor to ensure good alignment throughout the pose.
• If you struggle to keep this stance for a long time, practice it for a few seconds at first, then lengthen the time as you get more comfortable.

What safety measures should you follow when doing Bhujangasana?

Performing bhujangasana requires you to take certain precautions. Remember that the pressure should be applied on the hands, feet, and limbs rather than the back. This section contains the safety precautions you should take before executing the bhujangasana.

A problem with a stiff neck

The neck is bent upward from the spine in the cobra pose, also called bhujangasana. Now, take care to execute this correctly and gently. Remember to breathe only via your nose as well. If you don’t behave softly, you run the danger of hurting your neck and causing the muscles to stretch.

Incorrect Hand Positioning

To maintain the correct Bhujangasana stance, the hands should stay evenly spread from the shoulders. If the arms are not held apart, the shoulders will not form a back arch. As a result, the posture will be off, and the body will be hurt.

Put the Elbows Together

• It is not necessary to lock the elbow when performing Bhujangasana. People will sometimes lock their elbows.
• Everybody has different physical limitations, so don’t push yourself too far.

For whom should Bhujangasana be avoided?

Although bhujangasana is safe, some people should stay away from it completely due to specific problems.

• Practice the Cobra Pose under the guidance of a trained instructor if you have a history of chronic diseases or spinal anomalies. Practice under the supervision of a certified yoga instructor or an experienced yoga specialist to ensure safety and proper technique.
• Those suffering from serious neck disorders like spondylitis.
• You should refrain from performing the cobra position if you have had a major spinal operation or injury.
• Avoid performing Bhujangasana if you are pregnant.
• Don’t try this if you have recently undergone stomach surgery.
• Avoid it completely if you have carpal tunnel syndrome or any other wrist ailment.
• If you have a severe headache, consult a doctor before doing any yoga poses.
• Don’t do it if you have fractured ribs.
• This yoga pose should not be performed during an asthma attack.

Conclusion

The Cobra Pose, also known as Bhujangasana, is a potent yoga pose that increases flexibility, expands the chest, and strengthens the spine. It helps reduce stress and exhaustion, stimulates the abdominal organs, and improves posture. Regular Bhujangasana practice can help improve lung capacity, lessen back pain, and enhance general well-being.

Pregnant women and those with serious back conditions, however, should use caution. By promoting balance and vigor in life, incorporating Bhujangasana into a regular yoga practice can have a substantial positive impact on both mental and physical health.

FAQs

References

• Bhujangasana – The Cobra pose | Steps | Benefits | Learn Yogasanas online | Yoga and Kerala. (n.d.). Yoga. https://www.keralatourism.org/yoga/reclining-postures/bhujangasana
• Dr.Nidhiphysio. (2024, September 19). Bhujangasana: Health Benefits, Types, and How to do? Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/bhujangasana-yoga/#What_are_Preparatory_poses_for_Bhujangasana
• Mandial, D. (2024, August 7). Bhujangasana (Cobra Pose): Steps, Benefits, Precautions, Tips & More. Truemeds. https://www.truemeds.in/blog/bhujangasana-cobra-pose
• Rakshak & Rakshak. (2024, October 23). Bhujangasana (Cobra pose) | Steps | Benefits | The Art of Living. The Art of Living – Making Life A Celebration. https://www.artofliving.org/in-en/yoga/yoga-poses/bhujangasana-cobra-pose
• Finserv, B. (2025, February 11). Health benefits of Bhujangasana. www.bajajfinserv.in. https://www.bajajfinserv.in/insurance/health-benefits-of-bhujangasana