prenatal yoga

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This asana resembles a snake with its hood increased. Cobra Pose or Bhujangasana becomes part of the series of yoga exercise postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is obvious as BHU-jung-AAHS-uh-nuh.

Bhujang = Snake (Cobra); Asana = Posture or Pose

How to do Cobra Pose (Bhujangasana)

  1. Lie on your stomach with your toes flat on the floor as well as forehead hing on the ground.
  2. Keep your legs close together, with your feet as well as heels lightly touching each other.
  3. Place your hands (palms downwards) under your shoulders, keeping your arm joints identical as well as near your torso.
  4. Taking a deep breath in, gradually raise your head, chest and abdominal area while maintaining your navel on the floor.
  5. Pull your upper body back and also off the floor with the support of your hands.
    Checkpoint: Are you placing equal stress on both the palms?
  6. Keep breathing with recognition, as you contour your spinal column vertebra by vertebra. If feasible, straighten your arms by arching your back as much as feasible, tilt your head back and also look up.
    Checkpoint: Are your shoulders away from your ears? Keep your shoulders loosened up, also if it means bending your arm joints. With normal method, you will certainly have the ability to grow the stretch by correcting the alignment of the elbows.
  7. Ensure that your feet are still close together. Keep grinning as well as breathing. Smiling Cobras!
  8. Don’ t overdo the stretch or overstrain yourself.
  9. Breathing out, delicately bring your abdomen, upper body and also head back to the floor.

Benefits of Cobra Pose (Bhujangasana)

  • Opens up the shoulders and also neck.
  • Tones the abdomen.
  • Strengthens the whole back as well as shoulders.
  • Improves adaptability of the upper and middle back.
  • Expands the chest.
  • Improves blood circulation.
  • Reduces fatigue and stress.
  • Useful for individuals with respiratory system problems such as breathing problem. (Do not exercise this yoga exercise position throughout the assault though).


  • Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or lately went through abdominal surgical treatments, such as for hernia.
  • Practice Cobra Posture under a Sri Yoga exercise instructor’s advice if you have actually experienced persistent diseases or spine disorders in the past.
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