Bhujangasana (Cobra Pose)

English Name(s)

Bhujangasana, Cobra Pose


भुजङ्गासन / Bhujaṅgāsana




bhujanga: “snake/serpent”
āsana: “posture”

Physical Benefits

Bhujangasana (boo-jang-GAHS-suh-nuh) increases spinal flexibility and strength and brings a rich blood supply to the spine, which in turn rejuvenates the spinal nerves. It also activates, massages and tones back muscles. This pose helps a slipped disc and minor lower back pain and injury. It also fully opens the chest, giving strength and elasticity to the lungs, which helps with asthma and respiratory problems. Bhujangasana massages the abdominal organs, especially the kidneys and liver, stimulates the adrenal glands, and is good for dyspepsia and vata diseases. It also brings more blood to the pelvic area, keeping it healthy; while relieving menstrual problems and problems with the uterus and ovaries.

Energetic Benefits

Bhujangasana opens up the chest cavity and shoulders, releasing and removing the heaviness of the body and mind. This asana, like Urdhva Mukha Svanasana, removes dullness in the mind, preparing the body and the mind to be strong in overcoming challenges in life. There is a very beautiful story in the Ramayana where Lord Hanuman tears open his chest to show his devotion to Lord Ram and Mother Sita: After Lord Rama came back from his 14 years in the jungle and winning over Ravana, he was coronated as Ayodhya Naresh, the King of Ayodhya. In the celebration, precious ornaments and gifts were distributed to everyone. Hanuman was also gifted a beautiful necklace of diamonds by Mother Sita.

Hanuman took the necklace, carefully examined each and every diamond, pulled them apart, and threw them away. Most were surprised by his behavior.

When asked why he was throwing away the precious diamonds, he replied that he couldn’t find Rama in any one of them. Thus, they carried no worth to him since anything in which there is no Rama is without worth.

When asked if Lord Rama was in Hanuman himself, he tore his chest apart to reveal his heart. The on-lookers, now convinced of his genuine devotion, saw the image of both Rama and Sita appearing on his heart.


Women who are menstruating or pregnant should avoid this pose. If you have any neck injury or pain keep the head upright. If your lower back hurts, tighten the buttocks or keep the legs hip-width distance or do Urdhva Mukha Svanasana instead.

Going into the Pose


    1. Meera Watts /Reply

      Yes, they can but not all the poses. Always look for contraindications or consult a specialist if you have any injury or any doubt before doing any exercise.

  1. Sarika /Reply

    I had c section. Now its 5 months and still my abdomen/belly is big. It goes in if i bind it with belt. But again it comes to bigger size if i dont use it. Please tell me proper yoga pose which will help me. I have proper weight. I have not gained extra weight but my tummy is looking big.

    1. Meera Watts /Reply

      Hi Sarika,

      The reason of belly coming out or sagging after pregnancy is due to overstretching of muscle tissues in that area especially abdomen muscles like transverse abdominis and Rectus abdominis and also deposition of fat cells in that area to provide necessary calories during pregnancy process, which certainly goes with time depending on lifestyle thereafter.

      Any physical therapy or maintenance has to be done keeping a holistic approach in mind.

      Therefore, all Yoga Asanas If current medical conditions allow can be done with healthy diet keeping calories intake in mind with the help of registered nutritionist so that goal can be achieved faster.

      Few yogic techniques like :

      Kapalbhati Pranayama
      Stomach lock/bandha
      High plank
      Low plank
      Setu bandasana
      Single leg raises etc would be beneficial to target the specific belly area

      In the end, consistently, determination and patience is the key to achieve any goal.


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