Bhujangasana is also known as cobra pose in yoga, it is a backward bending pose, excellent for strengthening the spine.


Steps to practice Bhujangasana


  • Lie down on the floor on your belly.
  •  Extend your legs behind you with the tops of your feet on the floor. Place your hand’s palm down on the floor a couple of inches away from your shoulders.  Squeeze your elbows towards your chest.
  • Inhale and raise your forehead, neck and then shoulders and raise your chest using back muscles.
  • Press into your palms and begin to straighten your elbows. Keep your legs engaged as you lift your chest forward and up.
  • Stay in the pose for up to 30 seconds while breathing normally.
  • To release, lower your body as you exhale and rest on the floor.


Benefits of Bhujangasana


  • Opens up the shoulders and neck. 
  • Tones the abdomen.
  • Strengthens the entire back and shoulders.
  • Improves flexibility of the upper and middle back.
  • Expands the chest.
  • Improves blood circulation.
  • Reduces fatigue and stress.
  • Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).


Avoid practising Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.

Avoid practising during periods if you feel uncomfortable.


Hetal Trivedi (Yoga Expert )

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