How to do Bhujangasana? – Steps, Benefits and Precautions

Bhujanagasana is one of the basic, easiest and 7th yoga pose of Suryanamashkar. It is also called Cobra Pose as Bhujanga means snake in Sanskrit and Asana means Yoga. It is a reclining back-bending pose.

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It stretches your body and works on your spine, abdomen, shoulders, upper back and thorax. Bhaujangasana opens up your chest, neck, and shoulders. Bhajangsana steps are very easy to do.

How to do Bhujangasana? Cobra Pose Steps

Doing Bhujngasana is easy but there are certain things which need to be kept in mind to practice it perfectly. The steps of Bhujangasana are:

How to do Bhujangasana? – Watch on Youtube:

1. Lie down in prone position on the flat surface area.
2. Keep your feet together and toes against the floor, facing upwards.
3. Now keep our hand palms by the side of your chest.
4. Your arms should be close to your body and elbows pointing upwards.
5. Now raise your shoulders using the strength of your arms. Using your back muscles, raise your chest.
6. Now use the strength of your arms to raise your trunk. Look upward trying to hold your breath.
7. Keep this position for 15-20 seconds.
8. Now exhale and slowly lower yourself getting down to starting position.
9. Relax and take a deep breath.


Benefits of Bhujangasana:

The benefits are Bhujangasana are many. Few of them mentioned below are:

• Relieves the discomfort in back muscles.
• Doing Bhujangasana for a long run helps with stress and anxiety.
• It helps in relieving menstrual pain and helps with irregularities.
• Cobra pose helps in decreasing stiffness of the lower back.
• It tones and firms buttocks.
• Massages your digestive system.
• Improves blood circulation of the body.
• Strengthens your shoulders, upper back and spine.
• It is useful in relief from slipped disc, back pain and sciatica.

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Precautions to take & Things to Keep in Mind While Practicing Bhujangasana

While doing any Yoga pose or exercise, there are things which need to be taken care of, to avoid doing it wrong & to do it effectively and perfectly. The precautions to take while doing Bhujangasana are:
1. Don’t keep your body stiff.
2. Pregnant women should not practice it.
3. Do not force yourself too much practicing it.
4. Keep your buttocks loose as they tend to tighten up naturally during Cobra pose.
5. Don’t keep your arms straight. Keep your elbows outwards.
6. Consult a yoga specialist if you’re suffering from hernia, peptic ulcer, hyperthyroidism, or intestinal tuberculosis.
7. Do not raise your body too up making L-shape.

Above were the steps, benefits and precautions of Bhujangasana. Cobra Pose is very effective and a part of sun-salutation. It is easy and almost everyone can do it effectively using the steps mentioned above. It is very considerate Yoga pose for beginners. Keep doing yoga and stay healthy.

How did you like this blog? Do you also do Bhujangasana or Surya namaskar (Sun Salutation)?

If yes, how do you do it and what precautions you take while doing it? Share your tips and views with us in the comment section below.

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Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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