Bhujangasana – Cobra Yoga Posture

This posture helps to strengthen the spine and abdomen, open the chest, shoulders and lungs. It also helps to firm the buttocks, stimulates abdominal organs, helps to reduce stress and fatigue as well as opens the heart and lungs.  The traditional yoga text considers this posture to increase body heat, destroy diseases, and awaken kundalini.

Bhujangasana - Cobra Pose
Start lying flat on the floor, stretch your legs back with the top of the feet touching the floor. Place your hands on the floor below the shoulders with the arms placed closed to the torso. Press the top of the feet, thighs and pubis firmly into the floor.


Then breathe in and straighten the arms lifting the chest off the floor. Keep the buttocks firm and the tailbone towards the pubis, lift the pubis toward the navel. The shoulder blades are placed firm against the back and the side ribs are placed forward, keep the shoulders open.

Lift through the top of the sternum without pushing the front ribs forward, as it increases the strain on the lower back. Distribute the back bend evenly through the whole spine. Hold this position for about 30 seconds breathing normally. To come out lower the arms down and rest in the child pose for a few seconds.

The cobra pose should be followed by the locust pose to counterbalance the back bend.

Hatha Yoga Postures: Sanskrit – English

More like this in the Yoga section

  3 comments for “Bhujangasana – Cobra Yoga Posture

  1. Rahul
    April 25, 2011 at 8:00 pm

    One should be extremely very careful while performing Bhujangasana. Six years ago i was performing this asana in open ground and some mosquito like insect bit me in right hand, like any natural body reflex i lifted my hand(right) which resulted in injuring my back(right lower ribs). Unfortunately seven years have gone by since then and i am still in some pain, all despite being on medication and one surgery. I know one more person who had injured his back during Bhujangasana.

    So people, please be extremely careful. Good luck.

  2. YogaMums
    April 25, 2011 at 8:53 pm

    Sorry to hear of your injury Rahul.

  3. YogaMums
    May 10, 2011 at 3:08 pm

    Are you ok now?

Leave a Reply

Your email address will not be published. Required fields are marked *