Bhujangasana (Cobra Pose): Steps, Benefits, Precautions, Tips & More

What is Bhujangasana?

Bhujangasana, or the Cobra Pose or Snake Pose is a back-bend yoga pose for beginners. This pose helps tone the abdomen and strengthen the spine.  One of the main Bhujangasana benefits is that it helps  improve blood circulation. While it is often promoted as a pose to reduce belly fat, its role is limited to strengthening abdominal muscles and improving posture — not direct fat loss.

 This pose also opens up the shoulders and the neck, stretches muscles in the shoulders and chest,  strengthens the arms and also helps treat constipation.  It can be significantly useful in relieving discomfort in the muscles of the back, neck and abdomen.

Keep reading to learn more about Bhujangasana pose, Bhujangasana benefits, precautions and much more.

Bhujangasana Benefits

One of the main Bhujangasana benefits is that it helps  improve blood circulation. With  good blood circulation, your body’s cells can get enough nutrients and oxygen.  Improved blood circulation  also helps maintain hormonal balance. The other Bhujangasana benefits include:

Physical Benefits of Bhujangasana

Bhujangasana, also known as the Cobra Pose, is a powerful yoga posture that strengthens and revitalizes the body while offering multiple physical benefits.

1. Tones abdominal muscles 

Regular practice helps engage and tone the abdominal region. It also stimulates the digestive organs, promoting better metabolism.

Spot reduction of belly fat through yoga alone is not scientifically supported.

2. An excellent remedy for lower back pain

The pose stretches and strengthens the lumbar spine and may help alleviate mild lower back discomfort. It is particularly useful for individuals with sedentary lifestyles.

Avoid if you have a herniated disc or spinal instability.

3. Increases the arm power

Bhujangasana strengthens the arms and shoulders as you push your body upward. It gradually builds endurance and arm power.

4. Increased flexibility

The pose stretches the spine, chest, and abdomen, improving overall flexibility. It enhances the range of motion in your body over time.

5. Relieves sciatic nerve pain

By extending the spine, Bhujangasana can sometimes ease pressure on the sciatic nerve.

But remember that this should be practised only under guidance in people with known sciatic nerve conditions.

6. Improves lung capacity 

Opening the chest improves respiratory mechanics and may support better oxygen intake.

7. Supports spinal health

Bhujangasana promotes spinal extension, improves posture, and counters the effects of prolonged sitting.

Mental Benefits of Bhujangasana

Bhujangasana not only strengthens the body but also has a calming effect on the mind, contributing to emotional balance.

1. Refreshing yoga

The pose invigorates your body, clears your mind, and combats fatigue. It leaves you feeling refreshed and energized.

2. Reduces stress and  anxiety

By promoting deep breathing and chest opening, Bhujangasana can have a calming effect, aiding in stress and anxiety management.

3. Mood enhancer

This yoga pose uplifts your mood by stimulating the nervous system. It promotes a sense of well-being and positivity.

Other Benefits of Bhujangasana

1. Improves posture and spinal alignment
2. Strengthens the pelvic floor muscles
3. Helps regulate menstrual irregularities
4. Boosts blood circulation, nourishing the body

Incorporate Bhujangasana into your yoga routine to enjoy its diverse physical and mental benefits.

Types of Bhujangasana

There are 5 types of Bhujangasana as explained below:

1. Classic Cobra Pose (Bhujangasana)

For this Bhujangasana procedure, lie on your stomach, put your hands under your shoulders.As you inhale, raise your body up, keeping your pelvis on the floor, and use your back more than your arms. The classic version of the pose perfectly stretches the spine, strengthens the vertebral muscles,  tones the chest, and expands the lungs. it also stimulates the functioning of the genitals and the abdominal cavity.

2. Ardha Bhujangasana (half-cobra pose)

This is a gentle form of the classic cobra pose. It also involves lying on the stomach, but raising the body happens using  the elbows, which are placed  on the sides of the body. The pose is useful for those who have not previously done yoga, as well as those who have health problems in the lumbar spine. It stretches the spine  and gradually,  helps to improve flexibility in the back.

3. Sarpasana (Snake Pose)

With fingers interlocked behind the back, lift the chest, head, and arms off the ground. This version strengthens the upper back and improves chest expansion.  This pose helps in strengthening the back muscles, improving posture, and expanding the chest also enhance lung function.

4. Bhujangasana with Bhramari Pranayama or “Bee” pose

For this Bhujangasana procedure, lie in cobra pose and start humming like a bee, making a noise in your throat and lowering your chin. Inhale and hum in one long, continuous tone, taking a deep breath when necessary. This helps in normalizing brain activity, reduces stress and nervous excitement, and provides psychological balance and relaxation.

5. Dynamic Bhujangasana Flow

Dynamic Bhujangasana Flow involves moving in and out of the Cobra Pose in a flowing sequence. You start by lying on your stomach, lift into the Cobra Pose on an inhale, and lower back down on an exhale. Repeating this flow several times increases spinal flexibility, strengthens the back muscles, and provides a cardiovascular benefit by keeping the body in motion.

What are the Steps to Perform Bhujangasana?

Let’s master the Bhujangasana steps:

• Lie on your stomach with your face down and take deep breaths, relaxing your spine in Crocodile Pose (Makarasana).
  
• Place your palms on the floor near your upper abdomen, keeping your arms and elbows close to your body for support.
  
• Stretch your legs behind you with toes and heels together, tightening your legs and lower back as you breathe.
  
• Press your palms into the floor, inhale, stretch your face forward, and place your chin on the floor. Exhale, then inhale again and lift your chest, shoulders, arms, elbows, and upper abdomen, straightening your arms.
  
• Once comfortable, raise your neck backwards and look upwards, maintaining slow, rhythmic breathing.
  
• Tighten your entire body, focusing on your lower back and abdomen. Balance on your lower pelvis and thighs, spreading your weight from your wrists to your shoulders and lower back.
  
• Avoid crunching your shoulders; roll them away from your ears, back, and down to create space for your chest and collarbones.
  
• Keep breathing deeply, exhale and stretch your upper body backwards and your neck upwards. Hold the pose as long as comfortable to strengthen your back and spine.
  
• Keep your legs close together and tighten your buttock muscles to prevent your feet from separating.
  
• Gradually release the pose by bending your elbows, then slowly bringing your lower abdomen, chest, neck, and face down. Relax your spine with deep breathing, returning to Crocodile Pose (Makarasana).

Things Required to Practise Bhujangasana (Cobra Pose)

Practising Bhujangasana or any other yoga pose requires basic preparation and understanding. Here’s the list of things that you must keep:

• Yoga Mat: A non-slip mat provides cushioning and stability.
• Comfortable Clothing: Wear clothing that allows free movement, preferably breathable and flexible clothing.
• Quiet Space: A calm and clean environment with enough space to stretch fully.
• Water: Staying hydrated before and after your practice is important.
• Yoga Blocks (optional): These can help beginners adjust the pose to their flexibility level.

Tips for Practising Bhujangasana

Here are some safety tips to keep in mind while doing Bhujangasan pose/position.

• Prepare for Bhujangasan with stretches like standing spinal twists, standing side bend pose, standing backbend, standing side stretch, standing pelvic circle, and standing forward fold. These stretched help your body warm up for Bhujangasana.
  
•  Start with suryanamaskar, adho mukha svanasana, Advasana before practicing Bhujangasana.
  
• To get the most benefit from Bhujangasana, follow it with relaxing poses like Prasarita Balasana, Vajrasana, Matsyasana, or Savasana.
  
• Before lifting your head and chest, ensure your hands are placed correctly next to your chest and under your shoulders.
  
• Don’t keep your arms completely straight. Slightly bend your elbows to avoid jamming your shoulders up towards your ears.
  
• In the Classic Cobra Pose, your neck should arch back gracefully. To avoid straining, look directly forward or diagonally downward.
  
• For low Cobra Pose, keep your feet together. For extended Cobra Pose, keep your feet hip-distance apart to reduce lower back pressure. Point your feet straight back, with heels up and toes tucked under.
  
• Don’t overdo the backbend. Find a comfortable height by lifting without straining your back. If uncomfortable, lift your hands off the floor briefly to adjust your extension.

Precautions and Contraindications of Bhujangasana

The few don’ts or precautions that come under Bhujangasana are:

• Severe Back Problems: Avoid this pose if you have serious spine issues.
• Neck Problems: Those with neck issues like spondylitis should not do this pose.
• Severe injuries: Since practising Bhujangasana puts pressure on the joints of the hips, pelvis, knees, rib cage, shoulders, elbows, and wrists, patients with these injuries should not attempt this yoga pose.
• Stomach Disorders: If you have stomach ulcers, get proper guidance or avoid the pose if it causes discomfort.
• Pregnancy: Pregnant women should avoid this pose due to pressure on the lower abdomen and risk of injury.
• Severe Asthma: People with severe asthma should avoid this pose and focus on breathing techniques like Pranayama first.
• Older adults: Older adults should be cautious while doing this pose.
• Other medical issues: Patients with high blood pressure, back pain that is caused by  herniated disc, an old hernia, severe urinary incontinence, or any health issue related to any internal organ or spine should take the help of a yoga instructor.

Always practice under the supervision of a good yoga teacher or an experienced yoga expert to ensure safety and proper technique.

Frequently Asked Questions (FAQs)

References

• https://www.researchgate.net/profile/Vikash-Bhatnagar/publication/373076145_Importance_of_Bhujangasana_in_Daily_Life/links/64d9d806ad846e28829043b2/Importance-of-Bhujangasana-in-Daily-Life.pdf
• Himanshu, & Sunayana Sharma. (2025). Role of Trikatu Gutika and Yoga Therapy Bhujangasana in the management of Madhumeh (Diabetes). Journal of Ayurveda and Integrated Medical Sciences, 9(10), 123–126. https://doi.org/10.21760/jaims.9.10.20
• https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/c48ddce243c827ac0c815d58fc72cc7f.pdf