Diva Yoga

Cobra Pose (Bhujangasana): Benefits, Modification & How to do

July 07, 2022
Cobra Pose (Bhujangasana): Benefits, Modification & How to do

Bhujangasana, or cobra posture, is a relaxing backbend performed while lying face down that opens the chest and warms and strengthens the spine. The shoulder and abdomen are stretched, and the vertebral column is strengthened. Discover more about Bhujangasana by reading the full article.

What is Cobra Pose?

Bhujangasana, which means "cobra pose" in Sanskrit, is made up of the words "bhujanga," which means "cobra," and "asana," which means "posture." In hatha yoga and contemporary yoga exercises, it is a reclined back-bending asana. It is usually performed at steps 8 and 20 of the Surya Namaskar cycle of asanas. Despite being categorized as a beginner's posture, Cobra is actually excellent for yogis of all levels and not just suitable but also very effective.

How To Do Cobra Pose (Bhujangasana)?

Low Cobra

The Low Cobra position, which is commonly performed with bent arms, emphasizes strengthening the shoulder and the lower back. Here's how to go about it:

  1. Lay on your stomach, extend your legs and place your forehead on the ground.
  2. Put your elbows close to your sides and place your hands flat on the ground directly beneath your shoulders.
  3. The thighs to the toes of your legs should be firm. When you press your feet firmly into the mat, your kneecaps will lift off the floor.
  4. Your neck should remain neutral, and you should keep your eyes on the ground in front of you.
  5. As you exhale, bring your forehead to the mat.
  6. Follow the steps above on your subsequent inhale.

Full Cobra

Poorna Bhunjangasana, also known as Full Cobra Pose, focuses on maintaining a flexible and healthy spine. All the organs connected to the Swadhisthana, Manipura, Anahata, and Vishuddhi chakras are strongly impacted by this asana on a pranic level. The steps are as follows:

  1. Take a deep breath and reach the Cobra position. Breathe normally a few times while maintaining the position.
  2. Breathe out, bend your knees, and lift your feet.
  3. Try to touch the soles of the feet to the back of the head by extending the head, neck, and shoulders a bit further back.
  4. Hold the position in its final state as long as it is comfortable.
  5. Exhale and lower the feet to the starting position. Spend some time in Bhujangasana to unwind.
  6. Release the position, relax, and tilt your head to one side while keeping your arms by your sides.

Benefits of Cobra Pose

May Reduce Symptoms Of Depression

Any blockage in one of the seven energy centers, or chakras, can cause stagnation, which can exacerbate a number of physical and spiritual illnesses. Conversely, when chakras are open and balanced, energy flows easily through the body and mind, alleviating any symptoms of depression. With the help of this pose, the Kundalini chakra, which is thought to be curled up at the base of the spine, can be awakened.

Help To Relieve Lower Back Pain

The upper body muscles are prone to stiffening from our contemporary lifestyles, but Bhujangasana helps to strengthen them. Your back muscles benefit from this as well, becoming stronger and more physically capable. It improves posture and helps you stop bending down your upper back.

Boost Your Self-Esteem

You can improve your mood and relax your mind by including the Cobra pose in your everyday practice. It aids in coping with issues related to stress, depression, and exhaustion.

May Reduce Inflammation

Chronic illnesses including various arthritic ailments frequently produce inflammation as a side effect. Cobra pose routinely brings about a significant reduction in inflammation.

Could Help You Sleep Better

According to observational studies, the Cobra stance is an energetic posture that can revitalize the body in a number of ways if done regularly. People's sleep quality was found to increase after practicing the Cobra Pose every day.

Could Enhance Posture

Our posture frequently deteriorates since so many of us sit at our desks all day at work or stare down at our phones. Cobra Pose can be used as a preventative measure for issues like sagging shoulders and forward-facing head posture.

Cobra Pose Modifications

Use A Prop

We advise beginning your practice of this asana with the aid of support if you are just a beginner. For added support, place a towel or blanket folded in half under your hips or wrists.

Your Forearms Should Be On The Floor

Most beginners can begin with their forearms on the ground. Your forearms should be supporting your chest as you lie on your stomach. While lifting your chest and maintaining your back arched, press down into your forearms.

Start Doing In A Plank Position

For a deeper stretch put your hands on the floor on either side of your chest while you lay on your stomach for a deeper stretch. The tops of your feet and your pubic bone should be pressed firmly into the ground as you elevate your toes. Lifting your chest off the floor while taking a breath, move through the cobra pose.

Cobra Pose: Safety and Precautions You Must Follow

There are a few considerations to make while performing the Cobra stance in order to do it correctly, efficiently, and effectively:

  1. Avoid maintaining a rigid body while performing the position.
  2. If you have a back, arm, or shoulder injury, you shouldn't perform the Cobra Pose.
  3. Relax the position to lower yourself slightly if your lower back starts to hurt, or release down to rest on your forearms.
  4. If your lower back starts to hurt, release down to rest on your forearms or adjust the stance so you are a little bit lower.
  5. Women who are pregnant shouldn't do it.
  6. If you have intestinal herpes, peptic ulcer, hyperthyroidism, or hernia, speak with a yoga expert first.
  7. During the Cobra stance, your buttocks will naturally tense up, so keep them loose.
  8. Do not come down abruptly after releasing the posture. Reposition your body slowly into the starting position.


Bhujangasana is a potent yoga pose that specifically targets the abdomen to burn belly fat. Your energy chakras are aligned, and it provides psychological, spiritual, and physical advantages that improve your physical and mental health as a whole. Regularly perform this workout at home to keep a variety of health issues at bay.


Bhujangasana awakens your energy chakras, which balances your energy with your inner self. In addition to reducing belly fat, the cobra pose strengthens the lungs, opens the heart to circulate more oxygen, and stimulates the reproductive and digestive systems.

Pregnant women and people who have undergone surgery or sustained an internal or external injury should not do the cobra pose.

Cobra pose should be done at least 5 minutes daily for maximum benefits.

Cobra pose should be held up to 4-5 breaths

Cobra pose should not be done during pregnancy or in case of injuries.