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Bhujangasana(Cobra Pos



The cobra posture is another simple beginner level posture that comes under the inverted supine postures. It is also one of the twelve postures of SURYA NAMASKAR and it visualizes the cobra sitting straight in attacking and defensive movement both. Let us see the steps of practicing the cobra posture.

Step-by-Step Instructions



  • Step 1. Lie down inverted ( on the base of your stomach) relaxing straight.


  • Step 2. Now bring your palms close to your lying down face on either side. Your eyes must look straight and your face also aligned looking straight.


  • Step 3. With your palms down and looking straight gently start lifting your upper torso with the help of your arms.


  • Step 4. Keep moving and looking straight until you can stretch your upper body to maximum possible ( comfortably).


  • Step 5. In this position, your upper body is looking straight erect while you also look straight while your lower body continues to relax on the ground..


  • Step 6. This position hence attained visualizes the cobra’s sitting up position. Stay in this posture for a few breathing cycles.


  • Step 7. Now slowly come out of it by relaxing the stretched upper body back on the ground as previously you did. Relax for a while.




Health Benefits of Bhujangasana:



  • 1. An excellent posture for anyone suffering from back pain issues.

  • 2. Relaxes and rejuvenates the spinal column.

  • 3. The upper body muscles are stretched and cleansed especially abdominal, arms and chest muscles.

  • 4. It enhances the capacity of your thigh muscles as well as your biceps and triceps.

  • 5. It helps to relieve stress and fatigue.

  • 6. Keeps your spine fit and formidable from day to day stress during routine work.



    • Precautions:



    • 1. Avoid practicing the posture in swift movements rather go gentle and calm.

    • 2. In case of any chest congestion or chronic pains of the torso avoid doing it.

    • 3. Don’t overstretch the neck or even continue stretching further as it is not required.


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