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How to Perform Cobra Pose (Bhujangasana)

By on May 26, 2015

STEP 1 :

Lay down on the mat with abdomen touching the mat/ground with your forehead touching the mat and hands are kept on the mat beside chest and under the shoulders. Take 2-3 deep breaths and relax the body before coming to cobra (Bhujangasan). Now raise your head a little above the ground and slightly bend your neck and try to lift the upper body without applying the pressure from the hands.

STEP 2 :

While inhaling move your upper body up and back without the support of your hands and while exhaling try to hold the body from going down with a little support from your hands. Keep your focus on the breathing and hold the posture/asan for at least 30 seconds and keep arching back slowly so that each vertebrae is stretched.

STEP 3 :

To come out of the posture/asan bring your upper body down very slowly by applying brakes from your hands and head should come down in the last. While in the posture/asan make sure to keep your lower back down and only upper back  should come up. If you are unable to hold the posture/asan for long period then repeat the posture for 2-3 times.

Advance Cobra (Bhujangasana) Variations :

Only advanced practitioner should practice the advance Cobra(Bhujangasan):

  • While in the posture, move your head towards right and try to look over the shoulder, the heel of your left leg. Hold this position for at least 10 seconds. Now bring your head back to center and repeat the process for other side.
  • Raise your upper body while keeping your hands off the ground i.e., use only muscles of your back to lift.
  • In “King Cobra (Bhujangasan) variation touch your feet to your head.


  • The posture/asan helps to remove back and neck pain as well also keeps the spine flexible.
  • The posture/asan massages digestive organs and so stimulates the appetite and relieves constipation.
  • The posture/asan massages the kidneys and so helps in blood purification.
  • The posture/asan massages the liver and so people with sluggish liver are benefited.
  • The posture/asan massages the thyroid gland and so helps in metabolic activities of the body.
  • The posture/asan expands  the chest which encourages deep breathing.
  • The posture/asan is very beneficial for slipped disc and sciatica.
  • The posture/asan helps female by massaging the ovaries and the uterus and helps removing all issues related to ovaries and uterus.


  • The posture/asan should not be practiced with severe problems of the spine, stomach ulcers, hernias or pregnant women.
  • The posture/asan should be practiced with care for those with stiff back and for those who are menstruating.
  • The posture/asan is not recommended for people with heart diseases.
  • The posture/asan should not be practiced by those who have undergone surgeries of spine, abdomen, heart and lungs.


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