Bhujangasana – Surprising Benefits and How to do it!

Bhujangasana is a back-bending yoga asana that is also a major part of the Sun Salutation i.e. Surya Namaskar. Bhujangasana is the final stage when the snake cobra is ready to attack its prey; hence the name is cobra pose. It has numerous health benefits, right from your head to your foot. The cobra pose is just a guardian angel if you are suffering from lower back pain.

This yoga asana opens up your chest and stretches your shoulder muscles. Also, it helps in increasing overall flexibility and is a great way to strengthen your core muscles. In the corona times, it’s advisable to practice this pose regularly as this pose improves your lung capacity. Well, before practicing this yoga asana, taking a brisk walk is highly advisable.

What are the Steps Involved in Bhujangasana?

You can get into this Bhujangasana by following the simple steps such as:

Step – 1: Choose a comfortable place and lie down on your stomach. Keep your legs together.

Step – 2: Keep both hands close to your shoulder and raise your chest to such a level that your arms get stretched to their full extent.

Step – 3: Be strong with your shoulder blades and make sure that you equally distribute the backbend throughout the entire spine.

Step – 4: Be in the pose for about 30-50 seconds.

Step – 5: Slowly come down in your initial position and then relax!

Note* There are certain precautions that you need to take prior to practicing this pose. Have a gaze!

  • If you are suffering from peptic ulcers, hernia, and intestinal tuberculosis should not perform this yoga asana.
  • If you are suffering from extreme back pain should avoid doing this pose.
  • If you are pregnant, you should avoid doing this pose.
  • If you are suffering from Carpal Tunnel Syndrome, you should not do this yoga asana.
  • If you are suffering from ulcerative colitis, or slip-disc, you should avoid this pose.

What are the Surprising Benefits of Bhujangasana?

The Cobra pose, more or less affects your entire body no matter directly or indirectly. So practice this pose regularly and reap the following benefits:

  • It is the most effective yoga asanas for increasing flexibility and reducing the stiffness from your back.
  • It is the best yoga asana for kidneys as it removes the stagnated blood that helps in improving the efficacy of kidneys.
  • It is a great stress buster as it gives a great massage to your adrenal gland that releases adrenaline hormone that is essential to reduce stress and anxiety.
  • It keeps the problem of constipation away and tones up your abdominal muscles.
  • It is good for treating many gynecological disorders by toning your Uterus and Ovary.
  • It stimulates the thyroid gland and helps you maintain an optimal health.
  • It stimulates Kundalini energy and lessens the pain in your back.
  • It expands your chest muscles that further improve your lung capacity.


Bhujangasana is the best yoga asana that is very helpful in strengthening your back and shoulder muscles. In addition to this, it rewards you with a healthy spine. After all, you are young only till the time your spine is healthy. Start your yoga practice now! Also, you can enroll yourself under an online yoga teacher training course under which you will be taught the art of Yoga and all the yoga asanas.