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Cobra Pose in yoga top 10 amazing benefits

Cobra Pose in yoga Top 10 amazing benefits

Cobra Pose in Yoga (Bhujangasana) 

Cobra Pose in Yoga is also known as ‘Bhujangasana’, ‘Bhujang’ in the Sanskrit language means ‘serpent’ and ‘asana’ means the ‘pose’ or ‘posture’. Bhujangasana or cobra pose comes under the Hatha Yoga branch of Yoga. In this pose, the practitioner will lie flat on the floor on his belly, then he will lift his body from the trunk and moves his head back, just as a serpent is about to strike. 

Bhujangasana is also the part of Surya Namaskara (Sun Salutation). Bhujangasana is the basic backbend asana for the beginner level. Those who find this asana difficult to perform can start with Ardh Bhujangasana (Baby cobra pose). 

This asana increases to boost energy in the body and can be included in the Yoga flow sequences.   

Cobra Pose in yoga details

Sanskrit NameBhujangasana
English NameCobra Pose
Difficulty LevelBeginners
PositionLying down
Cobra Pose Basic details

Cobra pose works on following muscles:  

  • Middle back
  • Upper Back
  • Lower Back
  • Chest
  • Rib cage
  • Upper Abdomen
  • Lower Abdomen
  • Biceps
  • Triceps
  • Shoulders

Cobra Pose benefits 

Bhujangasana Cobra Pose has following benefits to the practitioner

1. Stretch and strength 

Bhujangasana stimulates and strengthens both the front and back parts of the upper body. The muscles of the shoulders, upper back, middle back, lower back, and stomach are stretched to the maximum levels. This asana also stimulates and strengthens hands and ankle joints which normally do not get stretched. 

 2. Flexibility 

This asana increases the flexibility in the body by stretching and contracting various muscles. The chest and rib cage are opened and stretched which gives strength to the core muscles. It also works on the posture of the person and corrects the minor defects in the spine.  

3. Breathing 

This asana opens the chest and ensures free, deep, and easy breathing. In this asana, the chest is expanded and stretched which strengthens the chest and rib cage. 

All pores in the chest are opened fully which helps in smooth and deep breathing which ensures optimum supply of oxygen in the whole body. It helps to cure all respiratory-related ailments in the body.

4. Stimulate organs

This asana helps in stimulating all organs in the upper part of the body. As muscles of the upper body are stretched which puts pressure on the abdominal organs like uterus, spleen, pancreas, kidneys, liver, etc, which makes them fit and healthy.  

5. Spinal injuries

This asana works wonders for people, who have spinal injuries. This is one of the yoga asanas, where all parts of the spinal cord i.e. upper, middle, and lower are stretched. 

The people who have a problem with slip-disk will immensely benefit from regular practice of this asana. The slip disk will come back to its original position with Bhujangasana. People with spinal injuries must perform this asana under the proper guidance of a yoga expert.  

6. Digestion process

Bhujangasana very efficiently works on the muscles of the stomach by putting lots of stretch and pressure on the stomach muscles which helps in correcting all digestion-related issues. It also helps in giving relief from gastric-related ailments and helps in curing constipation and indigestion. 

7. Obesity control

Bhujangasana helps in controlling obesity by targeting excess fat around the belly. So people, who want to control their excess weight, must bring this asana into their daily practice.    

8. Flexible spine

The regular practice of Bhujagasana makes the spine very flexible which cures all ailments related to the spine in the body. The full stretching of the spine, its upper, middle, and lower parts make the entire spine very flexible. A flexible spine is very useful in performing other yoga poses as well.  

9. Improvement in blood circulation

This asana makes the blood circulation in the body very effectively. When fresh blood flows through various organs it cures many diseases and also gives strength to them to withstand infections and injuries.

10. Menstrual Cramps and Urinary bladder 

Bhujangasana is very beneficial for women who experience excessive abdominal pain and discomfort during their monthly periods. It stretches and tones the organs of the abdomen and relieves the body of menstrual cramps. Cobra pose also helps in curing all disorders of the urinary bladder.  

Cobra Pose Steps 

1. Spread the yoga mat on the floor and lie down on it, face downwards. Keep your legs extended and feet together. Keep your knees firmly tight, toes pointing, and fully on the floor. 

2. Keep your palms by the side of your pelvis region directly under your shoulders. 

3. Take a deep breath and press the palms firmly on the floor and pull up your chest, your elbow should be tight.  

4. Again take a deep breath, raise your body again from the chest till your pubis is in contact with the floor. Now stay in this position keeping the weight on the legs and palms. 

5. Now contract your anus and your buttocks and also tighten your thighs. 

6. Remain in this pose for about 20 to 30 seconds with normal breathing. 

7. Now breathe out and bring your chest down on the floor by bending your elbows. You can repeat this asana two to three times or more as per your capacity.  

Avoid common mistakes

When doing this asana your hand’s alignment under your shoulders is very important. If your hands are too far away or too close, then it will be an incorrect posture.

Also, make sure that your pubis should remain touching the floor and you straighten your elbows only that much not fully, do not lock your elbows. Your elbows should be pointing backward.

As normally the lower back is more flexible than the upper part of the back, so a person performing this asana can make the mistake of more flex in the lower area. Your aim to take maximum benefit out of this asana should be to flex the whole back. 

Cobra Pose contradictions

1. People who have undergone any abdominal surgery or operation must not perform this asana. 

2. People suffering from hernia must also not perform this asana. 

3. Pregnant women should also avoid this asana, as this asana puts a lot of pressure on the stomach area and the internal organs, it can put an adverse impact on the fetus during pregnancy. 

4. If there is any injury on the shoulders, chest, or back areas this asana should be avoided.      

Frequently Asked Questions:

Q1. Does Cobra Pose reduce belly fat?

Ans: Cobra Pose definitely helps in reducing belly fat but for that you have to regularly practice this pose in correct manner, along with changes in your diet and lifestyle.

Q2. How many times should you do Cobra Pose?

Ans: Cobra Pose can be done 2 to 3 times or more as per your specific requirement but always make sure to follow the prescribed breathing patter during the pose.

Q3. What muscles are used in Cobra Pose?

Ans: Following muscles are used in Cobra Pose; Upper Back, Middle Back, Lower Back, Chest, Rib-cage, Upper Abdomen, Lower Abdomen, Biceps, triceps and Sholders.


Bhujangasana Cobra Pose works magically in cases of the injured spine and cases of minor displacement of spinal discs. The regular practice of this asana replaces the discs to their original position. This asana also stimulates the spinal region and helps in the full expansion of the chest.  

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Share your experience of doing Cobra Pose (Bhujangasana) and let us know if you have any questions or comments regarding this Pose in the comments section below.

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