Learn How To Do Bhujangasana Step By Step: Cobra Pose Benefits and Precautions

What is Bhujangasana?

Bhujangasana or Cobra pose is one of the essential yogasanas of a prone lying position. In the final stage, the yoga pose looks like the hood of a snake or cobra; that’s why it is named the Cobra pose or Bhujangasana. This is one of the 12 yoga poses of Suryanamaskar that comes at number 7.

5 Steps of Doing Bhujangasana Procedure 

Let’s know how to perform Bhujangasana step by step. Here, the different measures have been explained with the correct technique of Cobra pose systematically and scientifically. Each stage has been elaborated with the help of a Yoga pose so that a layperson can achieve maximum benefits.

Step 1

• Lie down on your stomach with legs together, and toes should be pointed outward.
• Your arms should be beside your thighs.
• Chin should be on the ground.

Step 2

• Bring your arms in front of your head and shoulder.
• Arms should be parallel to each other.

Step 3

• Fold hands at the elbows.
• Place palms on the ground to the sides of the shoulder.

Step 4

• Inhale, slowly raise the head, neck, and shoulders to the navel or beyond it.
• Raise the chin as high as possible.
• Maintain it as long as you can.
• Exhale, bring your body down.

Step 5

• Those who have back pain should have a gap between the legs.

Top 10 Benefits of Bhujangasana

1. Cobra pose for weight loss: Maintaining the posture for a more extended period will help burn belly fat and gradually ensure a flat stomach. It also regulates your metabolism and keeps watch on your weight.
2. Bhujangasana yoga for thyroid disease: The thyroid symptoms can be minimised by regular practice of cobra pose. It would be best to stretch your neck region by raising your chin towards the roof or sky.
3. Cobra pose for back pain: This is one of the best yoga for back pain treatment.
4. Bhujangasana for a healthy spine: If you want to make your spine healthy and flexible and get rid of a stiff spine, practice this yoga regularly.
5. Cobra pose for asthma: It ensures maximum lung capacity and thus helps with asthmatic attacks and respiratory congestion.
6. Bhujangasana for gynaecological problems: This yoga is good for the ovary, uterus, and menstrual cycle. It relieves you from many gynaecological conditions and strengthens your reproductive organs.
7. Cobra poses for digestion: It ensures proper secretion of gastric juices, helping in many gastric problems such as indigestion, constipation, stomach disorders, etc.
8. Yoga for sciatic pain: If performed in the presence of an experienced instructor, it is quite helpful in relieving sciatic pain.
9. Yoga for stress management: It is quite helpful in relieving stress, anxiety, and fatigue. To a greater extent, it is a stress buster and anxiety reliever.
10. Best yoga for flexibility: Regular practice of this yoga pose helps to develop the overall flexibility of your entire body.

Precautions and Contradictions

Some of the essential precautions for cobra pose are given below. While having the below conditions, one shouldn’t practice it.

• Pregnancy
• Fracture ribs
• Wrists problems
• Abdominal surgery
• Hernia
• Headache
• Carpal tunnel syndrome
• Sever back problems
• Migraine
• Severe shoulder and elbow problems