When it comes to yoga, some poses are just iconic — and Bhujangasana, also known as Cobra Pose, is definitely one of them. Whether you’re a complete beginner or someone who’s been doing yoga for years, this asana has a special place in most yoga routines. Why? Because it’s simple, powerful, and works wonders for your spine, chest, and mental well-being.
In this article, let’s explore what Bhujangasana really is, how you can do it safely, the amazing benefits it offers, and the precautions you should keep in mind.
What Is Bhujangasana or Cobra Pose?
The name Bhujangasana comes from the Sanskrit word "Bhujanga" which means "cobra" or "serpent" and "asana" which means "pose." So, in simple words, it is the Cobra Pose. It gets its name because when you perform it correctly, your body looks like a snake lifting its hood.
Bhujangasana is one of the main poses in the Surya Namaskar (Sun Salutation) sequence. It is a gentle backbend that opens up the chest and stretches the spine, shoulders, and abdomen. But more than just a stretch, it activates energy in the body and brings mental clarity.
How to Do Bhujangasana – Step-by-Step
Let’s break it down so even a complete beginner can follow along easily.
Step 1: Lie Down on Your Belly
Start by lying flat on your stomach on a yoga mat. Keep your legs extended behind you and your feet close together with toes pointing out.
Step 2: Place Your Hands Under the Shoulders
Bring your palms next to your chest, just below your shoulders. Keep your elbows close to your body.
Step 3: Inhale and Lift Your Chest
Slowly take a deep breath in and gently lift your head, chest, and upper abdomen off the floor. Use your back muscles as much as possible. Your arms can help support you, but try not to put too much pressure on them.
Step 4: Keep Your Lower Body on the Mat
Your legs, thighs, and pelvis should stay grounded. Don’t lift your hips. The bend should come from your spine, not from pushing through the arms.
Step 5: Look Slightly Upward
Tilt your head back slightly and gaze gently upwards. Don’t strain your neck.
Step 6: Hold the Pose for a Few Breaths
Hold this position for 15 to 30 seconds while breathing slowly and deeply. With practice, you can increase the time.
Step 7: Exhale and Come Down
To release the pose, gently lower your chest and head back to the mat while exhaling. Rest for a moment before repeating.
Common Mistakes to Avoid
Doing Bhujangasana incorrectly can lead to strain, especially in the lower back. Here are a few things to watch out for:
1. Do not overarch your lower back.
2. Avoid lifting your pelvis off the ground.
3. Don’t lock your elbows; keep a slight bend.
4. Don’t strain your neck; keep it in line with your spine.
5. Use your back strength, not just arm strength.
Physical Benefits of Bhujangasana
Now let’s talk about why this pose is loved by yogis around the world. Cobra Pose offers several benefits for the body, especially for the spine, chest, and abdomen.
1. Strengthens the Spine
Bhujangasana helps in toning and strengthening the lower back muscles, which is crucial for people who spend hours sitting or working on laptops.
2. Stretches the Chest and Lungs
This pose opens up the chest, improving oxygen intake and lung capacity. It is excellent for those dealing with shallow breathing or poor posture.
3. Improves Posture
If you’ve got that typical “slouched shoulders” posture, this pose will help you stand taller and straighter.
4. Stimulates Abdominal Organs
As you stretch your torso, your stomach and digestive organs get a gentle massage, which helps in improving digestion.
5. Relieves Menstrual Discomfort
Regular practice of this pose can help relieve cramps and discomfort related to menstruation.
6. Eases Sciatica and Back Pain
If practiced gently and correctly, Bhujangasana can help relieve lower back tension and sciatica symptoms.
7. Strengthens Shoulders and Arms
Although the primary focus is on the spine, your arms and shoulders also get stronger with consistent practice.
Mental and Emotional Benefits
It’s not just the body that benefits. Your mind gets a boost too.
1. Reduces Stress and Fatigue
This heart-opening pose helps activate the parasympathetic nervous system, which calms the mind and reduces stress.
2. Enhances Mood
Stretching the spine and opening the chest helps release tension, which can lift your mood almost instantly.
3. Boosts Confidence
Physically expanding your chest and lifting your head upward sends a signal to your brain that you are confident and open — it’s like a body-language confidence booster.
Precautions and Who Should Avoid
While Bhujangasana is generally safe, it’s important to be cautious if you have any of the following conditions:
1. Pregnancy
2. Recent abdominal surgeries
3. Hernia
4. Severe back or neck injuries
5. Carpal tunnel syndrome
If you’re unsure, always consult a doctor or a certified yoga instructor before starting.
Best Time to Practice Cobra Pose
The best time to do Bhujangasana is early in the morning on an empty stomach. If mornings are not possible, wait for at least three to four hours after a meal.
How Long to Hold Bhujangasana
For beginners, 15 to 20 seconds is enough. As you get comfortable, you can gradually hold the pose for up to a minute. Don’t push yourself too hard — your back should feel gently stretched, not strained.
Tips for Better Practice
Here are a few handy tips to make your Bhujangasana more effective:
1. Warm up before starting yoga to avoid muscle stiffness.
2. Focus on your breath while holding the pose.
3. Try to engage your core to protect the lower back.
4. Do it consistently to see long-term benefits.
5. Pair it with counter poses like Child’s Pose or Downward Dog.
Bhujangasana in Ayurveda and Energy Healing
In Ayurveda and yogic philosophy, Bhujangasana is known to balance the Manipura Chakra (solar plexus), which governs your personal power, self-esteem, and metabolism. A healthy Manipura Chakra leads to better digestion, improved self-confidence, and mental clarity.
Bottom line
Bhujangasana or Cobra Pose may look simple, but it’s incredibly powerful. From improving spinal flexibility and posture to boosting mood and digestion, this one pose delivers a wide range of benefits. It’s beginner-friendly, doesn’t require fancy props, and takes just a few minutes to practice each day.
So whether you’re dealing with back pain, stress, or simply want to improve your overall well-being, give Cobra Pose a try. Like with any yoga practice, consistency is key. Start slow, listen to your body, and over time, you’ll see and feel the transformation.