How to perform Cobra Pose or Bhujangasana ?





bhujanga = serpent, snake


Steps for How to perform Cobra Pose or Bhujangasana :

  1. Lie prone on the ground. Stretch your legs back, tops of the feet on the ground. unfold your hands on the ground below your shoulders. Hug the elbows back into your body.
  2. Press the tops of the feet and thighs and therefore the pubis firmly into the ground.
  3. On an inhalation, begin to straighten the arms to lift the chest off the ground, going only to the peak at that you’ll maintain a association through your pubic bone to your legs. Press the tailbone toward the {pubis|pubic bone|os pubis|bone|os} and lift the pubis toward the navel. slim the hip points. Firm however don’t harden the buttocks.
  4. Firm the shoulder blades against the back, puffing the side ribs forward. Now lift through the highest of the sternum however avoid pushing the front ribs forward, that only hardens the lower back. Distribute the backbend equally throughout the whole spine.
  5. Hold the pose anywhere from fifteen to thirty seconds, breathing simply. release back to the ground with an exhalation.


  • Firms the buttocks
  • Stimulates abdominal organs
  • Therapeutic for asthma
  • Strengthens the spine
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Stretches chest and lungs, shoulders, and abdomen
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini


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