Asana · आसन
Bhujangasana भुजंगासन
Cobra Pose
- Beginner
- Lying pose
- ⏱ 15–30 seconds, repeat 2–3 times
Bhujangasana is a gentle back-bend from lying on the front and part of Surya Namaskar. Lift with the back muscles, using the hands only lightly.
Meaning of the name: Bhujanga means serpent — the chest rises like a cobra lifting its hood.
How to do Bhujangasana · विधिभुजंगासन की विधि
- Lie on your front with the legs together and the tops of the feet on the floor.
- Place the palms under the shoulders, elbows close to the body.
- Inhale and slowly lift the head and chest, using the back muscles.
- Keep the elbows slightly bent, shoulders down and away from the ears, navel on or near the floor.
- Look forward or slightly up without straining the neck.
- Exhale and lower the chest and forehead to the mat.
Benefits · लाभलाभ
- Strengthens the back muscles
- Opens the chest and shoulders
- Improves flexibility of the spine
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid in pregnancy and after recent abdominal surgery
- Keep it very low (or avoid) with back injury, hernia or carpal tunnel pain
Tips · सुझावसुझाव
- Try lifting with the hands hovering off the floor to feel the back muscles work.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
