Bhujangasana (Cobra pose) – Steps – Benefits – Precaution



  1. Lie down on your stomach and feel relax.
  2. Stretch and joint the legs. So that knees of both the leg touches each other.
  3. Place the palm near the chest facing the ground. Keep in mind that elbow should be straight.
  4. Take a deep breath and lift your upper body like head, neck, shoulders, chest upwards as shown in the above image. In this position your all weights of the upper body will come on your hands and thighs.
  5. In bhujangasana your inhaling and exhaling plays an important role.
  6. So now try to move your head back as much as you can.
  7. Stretch as much as you can but don’t overdo or overstrain.
  8. Hold your breath for some time in this position.
  9. Now exhale slowly and bring your stomach, chest, shoulder and head to the ground.
  10. Repeat this cycle  for 4-5 times daily


  • Stretches muscles in the shoulders, chest and abdominals
  • Decreases stiffness of the lower back
  • Strengthens the arms and shoulders
  • Increases flexibility
  • Improves menstrual irregularities
  • Elevates mood
  • Firms and tones the buttocks
  • Invigorates the heart
  • Stimulates organs in the abdomen, like the kidneys
  • Relieves stress and fatigue
  • Opens the chest and helps to clear the passages of the heart and lungs
  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  • Improves digestion
  • Strengthens the spine
  • Soothes sciatica
  • Helps to ease symptoms of asthma
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