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Bhujangasana (Sanskrit pronunciation: [bʱʊ.ɟ͡ʝəŋ.gɑːsə.nə];[1] Sanskrit: भुजङ्गासन; IAST: Bhujaṅgāsana) or Cobra Pose[2] is a back-bending asana in hatha yoga.[3]


The name comes from the Sanskrit words bhujanga meaning "snake" or "serpent" and asana (आसन) meaning "posture" or "seat".

From a prone position with palms and legs on the floor, the chest is lifted. This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh. Bhujang = Snake (Cobra); Asana = Posture or Pose

To get into this position, come onto the ground on your stomach. Place both palms under the shoulders. Draw your elbows towards your side body. Keeping the gaze down towards your mat, maintain a neutral neck. As you inhale, push down through the palms and lift the chest, engaging the core and lifting the quads off the ground. Tops of the feet should still press into the ground. The neck remains neutral and the gaze stays on the ground.[citation needed]


Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, remove lethargy relieve stress and fatigue and makes practitioner active. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini. The practitioner gets benefited by the qualities that a cobra have i.e. a good digestion, supple body, activeness, and longevity.


Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).[4]

Follow-up asanas[edit]

Bhujangasana is followed by Salabhasana. In Surya Namaskar, it precedes Adho Mukha Svanasana.

See also[edit]


  1. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 156. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
  2. ^ YJ Editors (28 August 2007). "Cobra Pose". Yoga Journal.
  3. ^ How To Do Cobra Pose
  4. ^ Yoga for Chronic Pain, Part I, By Timothy McCall, M.D.

Further reading[edit]

External links[edit]