Bhujangasana

Cobra Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens the spine and back muscles

Increases spinal flexibility and range of motion

Opens the chest, shoulders, and expands lung capacity

Stimulates abdominal organs and supports digestion

Relieves mild lower back tension and stiffness

Reduces stress and fatigue while lifting energy

About This Pose

Bhujangasana is a foundational prone backbend where you lie face-down, place hands under the shoulders, and lift the chest while keeping the pelvis and legs grounded. The posture resembles the raised hood of a cobra. It appears in sun salutations and is one of the most widely practiced poses for spinal health and posture correction.

Step-by-Step Guide

Follow these steps to practice Bhujangasana safely

1
Lie face down with the legs extended and the tops of the feet pressing into the floor
2
Place the palms under the shoulders with the elbows close to the ribs
3
Rest the forehead or the chin lightly on the floor
4
Inhale and lift the head and chest using the back muscles, keeping the pelvis grounded
5
Straighten the arms only partway so a soft bend stays in the elbows
6
Roll the shoulders back and down and keep the neck long rather than compressed
7
Breathe steadily and hold for 15 seconds to 1 minute
8
Exhale and lower down slowly, resting briefly before repeating