Do you constantly feel stiffness in your lower back? Well, the cobra yoga pose, also known as Bhujangasana, is an effective solution to get rid of it. It is a classic yoga posture that strengthens your legs, hips, and upper body. It is the eighth part of yoga postures under Surya Namaskar.
As it is a back-bending pose performed on hands, it stretches your shoulders, abdomen, and neck and makes you feel more relieved and relaxed.
If done properly and regularly, yoga Bhujangasana can have long-term physical and mental health benefits. This article explains all the details of the cobra pose, including its steps, benefits, tips, precautions, and more.

What is Bhujangasana (Cobra Pose)?
The cobra yoga pose is a gentle backbend pose that comes under hatha yoga and is an alternative to Urdhva Mukha Svanasana in the Surya Namaskar cycle.
In Sanskrit, Bhujanga refers to ‘cobra’ while asana means ‘posture’. Hence, Bhujangasana means a cobra pose, which is our body posture while practising this yoga. This asana was first depicted in the Gheranda Samhita during the 17th century. It can be performed as a separate yoga pose and is also a part of Surya Namaskar with ample health benefits.

Bhujangasana is a great heart-opening pose that stretches your entire upper body, including the neck, abdomen, back, and shoulders. So, if you are suffering from back pain, upper body soreness, or shoulder tightness, then make sure to include Bhujangasana in yoga sessions for quick and long-term relief. It is also beneficial to keep you active, relaxed and supercharged throughout the day.
However, yoga teachers and experts recommend moving carefully while practising this pose to avoid stressing the back. Your backbend should be distributed evenly across your spine. Moreover, extend your spine to have more room between the vertebrae to open it up.
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Steps of Bhujangasana- How to Do Cobra Pose?
To seek the maximum benefits of a cobra pose, you need to do it the right way, ensuring the correct hand, leg, and body posture. Many people complain they can’t feel relaxed even after practising it daily. It’s because they don’t know how to do Bhujangasana.
So, here is how to do Bhujangasana (step-by-step procedure):
Step 1:
Lie flat on the yoga mat with your stomach and chest touching the ground. Your hands should be beside your ribs and your feet hip-distance apart.
Step 2:
Your toes should be straight, and your feet should be pressed down to engage your quadriceps.
Step 3:
Rotate your inner thighs toward the ceiling, expanding your lower back.
Step 4:
Now, lift your head and chest while lightly pressing down with your hands. Your body weight should be on your hands and thighs and not your stomach.
Step 5:
Maintain a long back of your neck until you feel a stretch on your spine, and elevate your sternum instead of your chin while lifting it.
Step 6:
Straighten your arms and maintain a shoulder distance from your ears. Your elbows should be slightly bent at all times.
Step 7:
Inhale and hold your breath as you stretch.
Step 8:
Hold the position for a few seconds while exhaling and release your body slowly to the mat.
Step 9:
Repeat the cobra pose 4-5 times daily for quicker results.
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Bhujangasana: Common Mistakes to Avoid While Doing It
There are plenty of advantages of Bhujangasana, provided you do it the right way. Any misaligned pose can lead to shoulder, neck, and back issues.
We have listed a few common mistakes that you need to avoid while practising the cobra yoga pose.
1. Wrongly Placed Hands
Cobra posture in yoga has a lot to do with hand movements. While lifting your chest and head upward, if your hands are too far from each other, then your shoulders might end up being locked toward your ears.
This will restrict stretching, and you will feel stiff around your neck. So, make sure to place your hands correctly as you lift your upper body. They must be next to your chest and under your shoulders.
2. Incorrect Leg Spacing
You may think your legs are close enough to induce pressure on your feet as you lift your body up. However, wider space between legs can cause harm. Your feet should be hip-distance apart to reduce unnecessary pressure on your lower back. Also, they must point straight back with their heels toward the sky.
3. Locked Elbows
People often keep their arms straight instead of bending and relaxing them. This can lock and block shoulders, their motions decrease, and one can feel a stretch in the spine. So, stop this mistake now. Make sure to bend your arms so that your shoulders melt down your back. If you are flexible, keep a mini bend in your arms.
4. Chest Not Lifted Enough
Many a time, we put pressure on our shoulders and forget to use the chest area. As Bhujangasana stretches the chest and strengthens the spine and shoulders, it’s important to seek help from the chest area as well while stretching.
5. Wrong Neck Movement
The classic cobra pose involves a graceful neck arc with the spine extending nicely. However, this healthy and beneficial arc can easily transform into an unhealthy one if you throw your head backwards.
Any mistake in neck movement can cause breathing issues. Do not over-stretch the neck but keep a soft curve. Maintain the correct length in the upper spine with your eyes directly upward and diagonally downward.
6. Lifting the Whole Body
What’s the difference between the cobra pose and the upward-facing dog pose? The major difference is that the former doesn’t require you to lift your hips from the floor, while the latter does.
Many people unconsciously lift their hips while trying too hard to lift their chest. To seek maximum Bhujangasana benefits, your focus shouldn’t be on how high you can go with your upper body but on your spinal extension. So, take things slowly with your lower back.
Also Read- Yoga Poses to Reduce Lower Back Pain
7. Hurting Your Lower Back
The cobra pose is not about how high you can go. If you try too hard to rise high, you might end up crunching your lower back. Lift your body slowly with thighs positioned on the floor so there is no pressure on the lower back.
Go for one vertebra at a time so there is a beautiful and even arc. If your arc is in an L shape, it means you are too high, and you need to lower your body by a few inches to avoid any injury or pain.
By practising Cobra Pose under the guidance of a yoga teacher, you can avoid these common mistakes.

Top Benefits of Bhujangasana or Cobra Yoga Pose
Bhujangasana is known to be a wholesome asana with numerous physical and mental health benefits. With regular and correct practice, you can see positive changes in yourself in no time.
We have shared some potential benefits of cobra pose:
Physical Health Benefits of Bhujangasana
1. Strengthens the Spine and Back Muscles
Does your back need a moderate extension? Try Bhujangasana, as it supports your spine and strengthens it.
The steps involved in this asana are designed to stretch your lower and upper back, which can be quite helpful in giving your back reasonable extension. However, people with chronic back pain must seek professional advice or consult a doctor before trying this pose.
2. Enhances Flexibility
Bhujangasana stretches the shoulders, chest, calves, neck, thighs, and back. This pose energises the muscle fibre bundles, which increases the range of motion in the muscles. Hence, improving flexibility and relieving pain and stiffness in the lower back.
3. Burns Extra Fat
One of the significant cobra pose benefits is it helps shed a few kilos by targeting the extra belly fat and burning calories while releasing muscle tension.
As you practice this asana daily, it boosts metabolism and enhances your body’s capacity to burn calories. It also tones the buttocks, reduces extra fat, and bolsters the spinal muscles.
4. Stimulates Digestive and Reproductive Organs
Regular practice of the cobra posture in yoga helps stimulate the digestive organs and the secretion of digestive fluids. Hence, ensuring better absorption of food. Moreover, it also helps in revitalising the hormonal system and reproduction.
When you perform this asana, it activates the pelvic region. It improves blood flow to the reproductive system, which nourishes the reproductive organs, such as the uterus and ovaries, and strengthens them throughout the process.
It also detoxifies the body and reduces stress and anxieties, thus, strengthening the overall reproductive system of both men and women.

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Mental and Emotional Benefits of Bhujangasana
1. Reduces stress and anxiety
Practice Bhujangasana regularly and keep stress, anxieties, and depression at bay. This yoga practice is helpful in overcoming the negative impacts of stress as it fights the symptoms of fatigue, headaches, and weaknesses.
It also supports the treatment of depression. Include this effective asana in your yoga session to brighten up your mood and calm your mind. For people suffering from insomnia and migraine, we would suggest you seek professional help. You can join online yoga courses to achieve the benefits of different yoga techniques.
2. Boosts Confidence and Self-esteem
Apart from reducing stress and anxiety, yoga Bhujangasana also brings significant improvement in confidence and self-esteem. A study found that a group of school students were able to boost their confidence after practising this yoga pose daily for 4.5 months. Hence, concluding that it works from a young age.
Another study involving adults found that those who practised the cobra pose daily witnessed great changes in emotional regulation and self–esteem compared to the ones who didn’t practice yoga at all.
3. Unblocks the Kundalini Chakra
The cobra pose is a key to awakening the Kundalini chakra lying dormant at the base of the spine. If any one of the seven chakras is blocked, our life will become stagnant, resulting in mental, physical, and spiritual ailments.
Bhujangasana leads to Kundalini Jagran, which connects you to your higher self and calms your mind, soul, and body. The asana is a source of cosmic energy for the human body and helps you experience a divine soul within that takes you back to the Vedic era.
Unblocking Kundalini infuses muscles and body with extreme strength as energy flows through the body, mind, and soul. This naturally heals any physical health conditions, including the ones related to the stomach or liver.
4. Ensures Overall Well-being and Spiritual Awakening
There are unlimited spiritual, mental, and physical health benefits of Bhujangasana. It works wonders for mental conditions, relieving you from stress, exhaustion, and depressed mood. Hence, its benefits are associated with the overall well-being of humankind.
Furthermore, considering it is an advanced yoga asana, it reconnects your inner self with the supreme power by redefining your limits. It widens possibilities for you and serves you with serene peace. It helps you take steps toward spiritual awakening and find your true self.
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Bhujangasana Precautions
There are a few things you need to take care of while practising the cobra pose.
1. Health conditions and injuries that may limit or prevent the practice of Bhujangasana
There are various cases when it’s not recommended to perform Bhujangasana. If you belong to any of the following groups, avoid adding the cobra pose to your yoga routine.
- Pregnant Women: Yoga Bhujangasana puts pressure on the abdomen, making it unsuitable and harmful for pregnant women.
- Senior Citizen: Old people often suffer from brittle and weak bones, so they must not practice this pose.
- Recovering from Surgery: If you have recently gone through surgery or faced an injury, do not practice the cobra pose, as you can suffer severe pain. Consult your doctor before you include it in your yoga sessions.
2. Precautions to take to avoid injury
Although we have explained how to do Bhujangasana, there are a few precautions you need to take while doing this yoga:
- Low Physical Strength: If you have a weak core and just starting with yoga, skip the cobra pose for now. Begin with some simple poses and then move on to difficult ones like Bhujangasana.
- Correct Posture: Your hips should be loose and your arms a little bent, with elbows maintaining an upward angle. Do not lift your body too high, as you can hurt your back. If there is any underlying condition, see your yoga expert.
3. When to avoid or modify the pose
Many may find it difficult to perform this yoga pose correctly, especially in the beginning. So, here are a few modifications to Bhujangasana steps:
- Start with Lying Position: Rather than starting with a plank position, you can lie down on your belly in the initial stage.
- Keep Forearms on the Floor: Placing forearms on the floor make the practice easier. Once you get comfortable, you can switch to palms.
- Use Blanket for Support: Place a blanket below your palms, pelvis, or back to make this asana easier.
- Use a Chair: If you have a stiff back, prefer using a chair or wall to keep your palms for support. It will help you pull yourself up.
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Tips on How to Do Bhujangasana Safely
Here are a few tips that will come in handy while practising the cobra pose:
Warm-up exercises for cobra pose
- Child Pose (Balasana)
- Eagle Pose (Garudasana)
- Cat Pose (Marjariasana)
Correct alignment and posture for cobra pose
- You must lie flat on your stomach.
- Soles should face upward, while the back of your feet must face down.
- Keep your feet together so you can raise your abdomen a little more.
- Your hands should be closer to your body, with palms beneath your shoulder muscles.
- As you lift your head up, make sure to inhale slowly and put body weight on your palms.
- To deepen your stretch, place your shoulders near the ears.
- Keep inhaling and exhaling as you hold the pose for 30-60 seconds.
- Do not practice this yoga asana for more than 90 seconds at a time.
Breathing techniques to enhance the cobra yoga pose
- Breathe throughout the exercise to hold the pose for a longer time.
- Do not overstretch, as it can strain your muscles.
- Avoid unnecessary head movements as they might result in a neck injury.
- Do not jerk while performing this yoga.

Recommended Frequency of Bhujangasana
You can practice Bhujangasana for around 5 minutes daily. Include it in your morning yoga routine and repeat it for 4-7 minutes with a few seconds break in between.
Bhujangasana Anatomy
Understanding the anatomy behind Bhujangasana can help you to deepen your practice and perform the posture safely and effectively.
Let’s take a look at the anatomy involved in Bhujangasana:
1. Spine
The main focus of Bhujangasana is the spine. As you lift your chest and arch your back, the vertebrae in your spine are extended and compressed. This extension helps to stretch the muscles and ligaments along the entire length of the spine.
2. Abdominal Muscles
As you lift your chest and arch your back, your abdominal muscles are engaged to support your spine and protect your lower back. The rectus abdominis, transverse abdominis, and obliques all work together to provide stability and strength during this posture.
3. Chest
The chest muscles, specifically the pectoralis major and minor, are stretched and expanded as you lift your chest off the ground. This can help to improve posture and relieve tension in the chest and shoulders.
4. Shoulder Muscles
The shoulder muscles, including the deltoids, rotator cuff muscles, and trapezius, are also engaged during Bhujangasana. As you lift your chest and arch your back, your shoulder blades move toward each other, activating the muscles in your upper back and shoulders.
5. Hip Flexors
Lastly, Bhujangasana involves a stretch of the hip flexors, specifically the iliopsoas muscle. As you lift your chest off the ground, you engage the muscles in your lower back and glutes, which can help to lengthen and stretch the hip flexors.
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Bhujangasana Contraindications
While Bhujangasana or Cobra Pose is a beneficial yoga posture for many people, it may not be suitable for everyone. Some individuals may have physical limitations or medical conditions that make this pose difficult or even harmful to perform. It’s essential to be aware of the contraindications of this posture before adding it to your yoga practice.
Here are some contraindications for Bhujangasana:
1. Back Injuries
Individuals with a history of back injuries, such as herniated discs or sciatica, should avoid Bhujangasana or perform it under the guidance of a qualified yoga teacher. This posture involves back extension, which may exacerbate existing back issues.
2. Pregnancy
Pregnant women should avoid Bhujangasana in the later stages of pregnancy. The posture may put too much pressure on the abdomen and compress the uterus.
3. Carpal Tunnel Syndrome
Individuals with carpal tunnel syndrome should avoid putting too much weight on their hands, as it can worsen the symptoms. In Bhujangasana, the hands are used to support the upper body, which may aggravate the condition.
4. Recent Abdominal Surgery
Individuals who have had recent abdominal surgery, such as a cesarean section or abdominal hernia repair, should avoid Bhujangasana until they have fully recovered.
5. High Blood Pressure
Bhujangasana is a backbend that may increase blood flow and raise blood pressure. Individuals with high blood pressure should avoid holding the posture for an extended period or practice it under the guidance of a qualified yoga teacher.
6. Neck Injuries
Individuals with neck injuries or chronic neck pain should avoid extending the neck in Bhujangasana, as it can aggravate the condition. Instead, they can practice a modified version of the posture by keeping their forehead on the ground.

FAQs About Bhujangasana
No, it is not recommended to perform the cobra pose after having a meal, as it can cause several difficulties. Practice it in the morning, around 4-6 hours before you take your first meal of the day.
For maximum benefits of Bhujangasana, prefer practising it every morning. You can include it in your daily yoga routine, but if morning practice is not possible, you can do it in the evening. However, if you are performing the cobra pose in the evening, make sure there is a gap of at least 4-5 hours between your yoga session and your meal.
Bhujangasana is a beneficial yoga pose for your back, shoulders, neck, and abdomen. It keeps you mentally and physically healthy. This pose requires you to bend your neck and head backwards while keeping the rest of the body straight on the floor. This strengthens the muscles of your chest, neck, and shoulders. Moreover, the bend imparts a gentle stretch on the entire body.
Repeat the Bhujangasana at least 4-5 times, holding the pose for a few seconds every time but don’t do it for more than 90 seconds at once.
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Final Thoughts
Bhujangasana is an effective and helpful yoga pose that strengthens the muscles of your back and shoulders while keeping you mentally and physically healthy. It is highly recommended by yoga and fitness experts for weight loss and is trusted by thousands of people worldwide for its ample benefits.
You can practice it either as a part of Surya Namaskar or as an individual cobra yoga pose to tone your body and feel relaxed.
You can also practice it with Yoga Nidra, which helps reduce anxiety and stress. We are sure that this article has given you all the required information about yoga Bhujangasana as you include it in your yoga sessions. For more knowledgeable blogs and professional guidance about yoga and meditation, stay tuned!