Cobra Pose / Bhujangasana

yogaroshan April 30, 2020 3:44 pm
Silhouette of Cobra Pose!

Cobra Pose / Bhujangasana comes from the pose of a serpent – the arch when the snake makes before striking its prey. This pose is basically performed on the 7th step of Surya Namaskar / Sun Salutations.  

Sanskrit Name and Meaning

  • Name – Bhujangasana
  • Pronunciation – Bhoo-jung-aah-suh-nuh
  • Meaning
    • Bhujang – Cobra / Serpent

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

1. Lie on your chest and stomach with feet together.

2. Place your palms slightly to the side of your shoulders.

3. Inhale while slowly raising your head, neck, and shoulders. Open up your chest, arch your back and look up. Hold your head as far back as you can.

4. Hold for 5 breaths.

5. Exhale while lowering your head, neck, and shoulders to the ground. Relax.

Note – This pose is best if practiced after a Forward Bending pose. And, if possible, practice Salabhasana / Locust Pose afterward as it helps stretch and strengthen the whole back.

Tips for Beginners

1. For Steps 1-5 – Don’t forget to flatten your feet.

2. For Step 3 – Try to Stretch your legs away from the hips and lengthen your back as much as you can.

3. For Step 3 – Don’t raise your hips. Doing so will compromise the benefits of the asana.

4. For Step 3 – Keep your elbows close to the body.

5. For Step 3 – Roll your shoulders backwards.

Modifications and Props

1. For Tight Back – Instead of putting your Palms on the floor, bend your elbows and place your forearms.

2. For Neck Pain – Don’t stretch your head too far back.


  1. Balasana / Child Pose
  2. Adho Mukha Svanasana / Downward Dog Position


  1. Refrain from the pose in case of back injury.
  2. In case of wrist problems, place your forearms on the floor.
  3. Seek expert guidance in case of peptic ulcer, hernia, intestinal tuberculosis, or hyperthyroidism.


  1. Strengthens and Stretches the Spine
  2. Opens up the Chest and the Shoulders
  3. Relieves Sciatica, Slipped Disc, and Backache in general
  4. Improves Flexibility of the Neck, Shoulders, and Spine
  5. Improves Digestion, Acidity Problems, and Constipation
  6. Massage and Regulation of Adrenal and Thyroid Glands
  7. Improves Blood Circulation in the Lungs, Abdomen, and the Back
  8. Tones the Female Reproductive Organ
  9. Relieves Menstrual Cramps and Disorders

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
  • References from Wikipedia Bhujangasana

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