Bhujangasana Benefits and its Steps for Unmatched Health

Are you feeling stuck in the rut of your daily routine? Is physical lethargy or mental exhaustion creeping into your life? Perhaps the practice of Bhujangasana, also known as Cobra pose, might be the refreshing change you need. This ancient yoga posture, renowned for its incredible health benefits, could be the key to revitalizing your body, mind, and spirit. There are many Bhujangasana Benefits, You can get by doing this efficient yoga.

In this Article:

  1. Rediscovering Bhujangasana: The Cobra Pose
  2. Types of Bhujangasana
  3. Bhujangasana Benefits
  4. Practice Bhujangasana: Step-by-step Process
  5. Risks of Bhujangasana
  6. Conclusion

Rediscovering Bhujangasana: The Cobra Pose

The word Bhujangasana is derived from the Sanskrit terms ‘Bhujanga’ meaning serpent and ‘asana’ implying posture. Symbolically portraying a serpent ready to strike, this pose plays a key role in traditional physical exercises and relaxation techniques across various cultures.

  • In Yoga, Bhujangasana is referred to as one of the most invigorating postures in the Sun Salutation series.
  • In Chinese Traditional Medicine, it is considered to stimulate the meridian channels associated with the heart, lungs, and digestion.

Types of Bhujangasana

There are several ways to practice Bhujangasana. Let us learn about varieties of bhujangasana!

Ardha Bhujangasana (Half Cobra Pose): You do not need to spread your palms on the floor in this yoga asana; instead, lift your upper body slightly and rest on your elbows.

Vakra Hasta Bhujangasana (Curved hands cobra pose): In this form, your hands are not spread to the same level as your shoulders. Instead, your hands are in front of you, one on top of the other. It may aid in improving digestive system productivity.

Saral Hasta Bhujangasana(Cobra Pose): Also known as the advanced form of Bhujangasana, is a classic pose in which we raise the head like a cobra’s hood and support the upper body with extended arms.

Bhujangasana Benefits:

Let’s uncover the perks that practicing Bhujangasana regularly can offer you.

1. Bhujangasana Benefits for Strengthening Muscles and Improving Posture

Bhujangasana engages multiple muscle groups simultaneously. From your arms and shoulders to your lower back and glutes, this pose challenges and strengthens a broad group of muscles.

  • Regular practice of Cobra pose can help you correct your posture, reducing the risk of back and neck-related ailments.
  • Practising this pose stretches and strengthens the spinal cord and can act as a preventive measure against conditions like osteoporosis.

“In a study, students who implemented a daily yoga routine, including Bhujangasana, demonstrated significant improvement in their posture and reported a decrease in back pain.”

2. Bhujangasana Benefits for the Blood Circulation System

To keep energized and active, healthy blood circulation is essential. Bhujangasana, in particular, may increase blood circulation. A healthy blood circulation allows the cells to obtain enough oxygen and nutrients. Furthermore, better blood circulation may enhance hormonal balance.

3. Bhujangasana Benefits for Digestive Health

The Cobra pose offers pronounced benefits for your digestive system. It stimulates the digestive tract, speeds up metabolism, and alleviates constipation, thus promoting overall gut health.

4. Bhujangasana Benefits for  Anxiety Issue

Studies suggest that regular practice of Bhujangasana can enhance your mood. Also reduces feelings of stress and anxiety by promoting the release of endorphins, commonly known as ‘feel-good hormones.

5. Bhujangasana Benefits for Reduction of Excess Fat

Bhujangasana steps target abdominal fat and burn calories while making muscles more flexible. Practicing this asana also increases metabolism, which increases calorie burn. Furthermore, the Cobra pose tones the glutes while eliminating excess fat and toning the spinal muscles.

6. Bhujangasana Benefits for Reproductive System

Bhujangasana, when practiced regularly, aids in the regulation of irregular menstrual periods. It also helps with cramps and discomfort during menstruation. A healthy reproductive system requires a regular cycle. It improves blood flow to the uterus and ovaries, detoxifies the body, and lowers anxiety and stress, all of which help to strengthen the reproductive system as a whole.

7. Bhujangasana Benefits for managing Asthama

 If you suffer from respiratory diseases such as asthma, bhujangasana may help in relieving chest congestion while also clearing the flow of blood to your lungs and heart. This asana is therapeutic because it helps to enlarge the chest cavity, making more room for your rib cage to open up.


Practice Bhujangasana: Step-by-step Process

Learning Bhujangasana is simple, and with regular practice, mastering it is achievable, even for novices. Please consult with your healthcare professional before attempting new physical activities, particularly if you have underlying health conditions.

Step by Step Instructions

  • Lie flat on your stomach, with your toes touching each other and heels slightly apart.
  • Place your hands on the mat beneath your shoulders, keeping your elbows parallel to your torso.
  • Inhale deeply and slowly lift your head, followed by your chest off the floor, using the strength of your upper back and arms.
  • Keep your hips and legs pressed against the yoga mat to anchor yourself.
  • Hold this position for 15-30 seconds while maintaining steady, slow breaths.
  • As you exhale, gently lower your torso back to the starting position.

Risks of Bhujangasana

Some contraindications related to Bhujangasana are:

  • Pregnant women should avoid this yoga pose due to the strain it puts on the lower abdomen and the risk of damage.
  • Patients with ulcers or hernia should avoid this asana.
  • People who have recently had abdominal surgery should avoid this yoga position until the doctor recommends it.
  • This asana should be avoided by people who have significant spine-related back problems.
  • People with neck issues, such as spondylitis, should avoid this yoga pose.


Bhujangasana is not just about creating the shape of a serpent with your body. It’s about discovery – finding the strength within your body and the calm within your mind. By harmonizing your physical and mental wellness, this simple yet powerful yoga pose provides a holistic means to achieving unparalleled health.

Feel the power of Bhujangasana within yourself. Give it a try, and you may discover a new chapter of robust health and relentless energy. Remember, it’s never too late to start, and it’s never too early to practice. Embrace the cobra within you!


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Bhujangasana(Cobra Pose) Benefits for Unmatched Health