(Cobra Pose)


  • Lie on stomach with legs close together, flat toes and forehead resting on the ground.
  • Place both hands under shoulder with palms facing downwards.

  • Take a deep breath while inhalation lift head, shoulder, and abdomen as in the figure.

  • Stretch neck, the face should be toward upward.

  • Take support of both hands, maintain position.

  • Be sure that shoulders are away from the ear. Both legs are still in touch, knee joints are not bending.

  • Keep deep breathing. Hold the position for 2-6 breath as per capacity.

  • Repeat procedure for 5-6 times.

Beginners Tip

  • Slowly stretch back with the support of hand, don’t overstrain back and neck.

Releasing Procedure

  • While exhalation slowly rests head to the floor. Relax all body.

Precautions and Contraindications

  • A hernia
  • Back injuries

  • Carpal tunnel syndrome

  • High blood pressure

  • Headaches
  • Pregnancy

  • Recent abdominal surgeries

  • Spinal disorder

Benefits of Bhujangasana (Cobra Pose)

  • It gives strength and flexible of spine, shoulder, abdomen.
  • It stimulates and improves the function of abdominal organs.

  • It stimulates the circulatory, digestive, reproductive, and urinary systems.

  • It opens the chest and promotes inhalations, useful in a respiratory disorder such as asthma.

  • Belly fat gets stretched, decrease obesity.

  • Stimulate thyroid gland, useful in all disorder of thyroid.

  • It stimulates pancreatic activity, useful in a diabetic patient.

  • Calms the mind, relieve stress and mild depression.

Preparatory Poses

  • Ekpadsahajhasta bhujangasana
  • Urdhva Mukha Svanasana

  • Setu Bandhasana

Follow-up Poses

  • Bujangasana
  • Dhanurasana