Yoga has been practiced since ancient times and it is still very popular today, regular practice of yoga keeps the body healthy and can prevent huge diseases. There are many yoga postures out of which Bhujangasana is a major posture, Bhujangasana is also known as Sarpanasana, Cobra Asana or Serpent Mudra. In this posture, the body forms the shape of a snake. While the head is in the raised posture of the snake. The benefits of Bhujangasana are not less than other Yogasanas.

Bhujangasana is the Sanskrit language terminology that is made up of two words, in which the first word is composed of Bhujang and the second word Asan. Where Bhujang means snake or cobra and Asana stand for yoga posture. Hence, it is often referred to as the Cobra Pose.

Bhujangasana comes under the category of Hatha Yoga. This asana is the 8th posture out of the 12 steps of Surya Namaskar. Hatha Yoga and Gheranda Samhita have considered this easy seeker to awaken Kundalini.

This asana is one of the rugs lying on the abdomen. With this posture, the muscles of our body are strengthened, the spine is strengthened. And problems like back pain also overcome.

Apart from this, if you regularize Bhujangasan then it will relieve you from stress, anxiety and depression and your mind will also remain calm. This posture is very beneficial for those who want to get a slim body.

Let us know how to do Bhujangasana and learn about the benefits of Bhujangasana.

How To Do Bhujangasana (Cobra Pose)

  • To do Bhujangasana (Cobra Pose), first, choose a clean and airy place. After that, laying on the mat and lie down on your stomach.
  • Keep both legs straight and the soles of the feet are towards the top and the toes of the feet are joined together. Keep the forehead in a relaxed position on the floor.
  • Take care that in this case both your feet and heel touch each other.
  • Now bring the palm of both your hands under your shoulder and keep both your elbows parallel to the floor.
  • After coming to this position of posture, first, take a deep breath, support with both your hands, raise the head, then raise the neck and then lift the chest and the stomach.
  • Breathe continuously until the back is in a curved shape.
  • Keep in mind that only the body from the head to the navel should rise and From the bottom of the navel to the fingers of the feet, it should remain evenly adjacent to the ground.
  • If possible, keep your palm and arms perfectly straight and tilt your head back towards the back.
  • Keep your eyes upwards.
  • This posture will complete when the head, neck, and chest above the waist of your body will rise like a snake’s fun.
  • During this time, do not put any pressure on your shoulders even if your elbows are slightly bent.
  • In this state, looking at the sky stopped your breathing for 5 to 10 seconds.
  • If you are unable to stop the breath, take it normally.
  • Initially, while doing this asana, stay in this posture for some time but gradually increase the time of this posture.

Do only asanas, in which the pain in your waist and neck does not start. Once you do the posture, rest your hands on the ground for a while.

Top 10 Health Benefits Of Bhujangasana (Cobra Pose)

Performing Bhujangasana seems easy to everyone but it is very painful in the beginning, it requires regular practice. This asana is practiced by bending the neck and back so that the body has many benefits. So let us tell you what are the benefits to the body.

  • Cobra Pose is considered a good yoga pose for reducing weight, it helps in eliminating the fat in our body and it also corrects the metabolic activity.
  • It is a very good asana to keep the human body healthy, your whole body gets the flexibility to do this asana.
  • The regular practice of Bhujang Asanas helps women in problems related to the menstrual cycle. And reproductive diseases also disappear.
  • The most important benefit of Bhujangasana yoga for back pain. In addition, it can also increase spine strength and flexibility.
  • People who perform Bhujangasana daily have a very strong backbone and are also more flexible than before. Apart from this, it helps to strengthen the muscles of the chest, shoulders, arms, and abdomen.
  • If the toxins stored in your body have difficulty getting out. By performing cobra pose, it is very easy to leave excrement and does not cause diseases in the body. It does not cause constipation and acidity.
  • Benefits of Bhujangasana to the patient of asthma. Other common diseases of the throat also disappear with the use of Bhujang asana.
  • This asana activates the pancreas, due to which insulin is produced in the right amount, so people suffering from diabetes must do this asana.
  • This asana has a good effect on the Eda and Pingala Nadis located in the back. In particular, the gems that come out of the brain become strong.
  • Apart from this, this mudra activates the whole body, stimulates the internal organs and increases the blood circulation in our body.

Time Interval

According to the experts, this asana is considered best when yogi practice early in the morning. Morning is preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep a 3 to 5-hour gap between your practice and meal.

Contraindications of the Bhujangasana

To get the best benefits of Bhujangasana always keep the mind these precautions.

  • Do every procedure of Bhujangasana according to the rules according to steps. If you make any change in it, then your body may be in trouble.
  • Pregnant women, or those who have a crack in the rib or wrist, or have had a recent abdominal operation, such as a hernia, should avoid this asana.
  • If you are beginners, then practice this asana under the instructions of the yoga guru.
  • If you have a hypothyroid problem, do this asana only after consulting a doctor.
  • Adopt a person who performs Bhujang posture, while lifting the front part of the body from the ground and while bringing it down, it is very important to ensure that the palms of both their hands have equal force.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional