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

What is Bhujangasana?

Bhujangasana, also known as the Cobra Pose or Snake Pose, is a gentle back-bending yoga posture suitable for beginners. Its name comes from the Sanskrit words ‘Bhujanga’ (serpent or snake) and ‘asana’ (posture). This pose primarily helps strengthen the spine and may help tone the abdomen. While it is often promoted as a pose to reduce belly fat, it’s crucial to understand that its primary role is to strengthen core and back muscles and improve posture, rather than directly contributing to spot fat loss.

This pose also gently opens up the shoulders and neck, stretches muscles in the shoulders and chest, strengthens the arms, and may help stimulate digestive organs, which could relieve mild constipation [1]. It can be significantly helpful in relieving discomfort in the muscles of the back, neck, and abdomen.

Continue reading to explore the therapeutic and physical benefits, proper technique, and essential precautions for practicing Cobra Pose.

Bhujangasana Benefits

One of the main benefits of Bhujangasana is that it may support blood circulation, allowing your body’s cells to receive sufficient nutrients and oxygen. Better blood circulation may also support hormonal balance. Other benefits of Bhujangasana include:

Physical Benefits of Bhujangasana

Bhujangasana, the Cobra Pose, is a powerful yoga posture that may help strengthen and revitalise the body while offering multiple physical benefits [2].

1. Tones abdominal muscles: Regular practice helps engage and tone the abdominal region. It also stimulates the digestive organs, which may support better metabolism [1]. Note: Spot reduction of belly fat through yoga alone is not supported by scientific consensus; fat loss requires a comprehensive approach of diet and regular physical activity.
2. Excellent for lower back support: The pose stretches and strengthens the lumbar spine, potentially helping to alleviate mild, non-specific lower back discomfort [2]. It is beneficial for individuals with sedentary lifestyles. Caution: Avoid this pose if you have a history of a herniated disc or severe spinal instability.
3. Increases arm and shoulder strength: Bhujangasana helps strengthen the arms and shoulders as you push your body upward. It gradually builds muscular endurance and 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. May relieve sciatic nerve discomfort: By extending the spine, Bhujangasana can sometimes ease pressure on the sciatic nerve. Important: This must be practised only under the guidance of a qualified instructor for individuals with known sciatic nerve conditions.
6. Improves lung capacity: Opening the chest and rib cage improves respiratory mechanics and may support better oxygen intake [1].
7. Supports spinal health: Bhujangasana promotes spinal extension, which may improve 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. Invigorates and refreshes: The pose invigorates your body, clears your mind, and combats fatigue. It leaves you feeling refreshed and energised.
2. Reduces stress and anxiety: By promoting deep breathing and chest expansion, Bhujangasana can have a calming effect, aiding in the management of stress and anxiety.
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

• Helps improve posture and spinal alignment.
• Strengthens the pelvic floor muscles.
• May help regulate menstrual irregularities.
• Supports blood circulation, providing nourishment to the body.
• Incorporate Bhujangasana into your yoga routine to enjoy its diverse physical and mental benefits.

Types of Bhujangasana

There are several variations of Bhujangasana, as explained below:

Classic Cobra Pose (Bhujangasana)

For this procedure, lie on your stomach, and place your hands under your shoulders. As you inhale, raise your upper body, keeping your pelvis on the floor, and primarily use your back muscles rather than just your arms. The classic version perfectly stretches the spine, strengthens the vertebral muscles, tones the chest, and expands the lungs. It also stimulates the functioning of the reproductive and abdominal cavity organs.

Ardha Bhujangasana (Half-Cobra Pose)

This is a gentler form of the classic cobra pose. It also involves lying on the stomach, but the body is raised only up to the forearms, which remain on the floor with elbows close to the sides of the body. The pose is beneficial for individuals who are new to yoga or those with mild concerns affecting the lumbar spine. It stretches the spine and gradually helps to improve flexibility in the back.

Sarpasana (Snake Pose)

Unlike the classic pose, for Sarpasana, the fingers are interlocked behind the back, and the chest, head, and arms are lifted off the ground without the support of the hands on the floor. This version strengthens the upper back and improves chest expansion. This pose primarily helps strengthen the back muscles, improve posture, and expand the chest, while also enhancing lung function.

Bhujangasana with Bhramari Pranayama

For this variation, assume the Cobra Pose and begin to hum like a bee (Bhramari), making a noise in your throat and gently lowering your chin slightly. Inhale and hum in one long, continuous tone, taking a deep breath when necessary. This practice helps in calming the mind, reduces stress and nervous excitement, and provides psychological balance and relaxation.

Dynamic Bhujangasana Flow Dynamic

Bhujangasana Flow involves moving in and out of the Cobra Pose in a flowing, rhythmic 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 and strengthens the back muscles.

Steps to Perform Bhujangasana

Let’s master the steps for the Cobra Pose:

• Lie on your stomach with your face down and take deep breaths, relaxing your spine (e.g., in Makarasana or Crocodile Pose).
• Place your palms on the floor near your upper abdomen or chest, keeping your arms and elbows close to your body for support.
• Stretch your legs behind you with toes and heels together, gently engaging your legs and lower back.
• Press your palms into the floor, inhale, and gently lift your head, chest, and shoulders off the floor. Keep your lower ribs in contact with the floor (in the Classic Cobra Pose).
• Lift only to a comfortable height, using your back muscles more than your arm strength. Avoid crunching your shoulders; roll them away from your ears, back, and down to create space for your chest and collarbones.
• Once you are comfortable, you can gently raise your neck backwards and look upward, maintaining slow, rhythmic breathing.
• Tighten your entire body, focusing on your lower back and abdomen. Distribute your weight evenly, avoiding putting excessive pressure on your wrists.
• Keep breathing deeply. Hold the pose as long as comfortable to strengthen your back and spine.
• Keep your legs active and close together to prevent your feet from separating.
• Gradually release the pose by bending your elbows, then slowly lower your abdomen, chest, neck, and face to the ground. Relax your spine with deep breathing, returning to a resting pose like Makarasana.

Things Required to Practise Bhujangasana (Cobra Pose)

Practising Bhujangasana requires basic preparation:

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

Tips for Practising Bhujangasana

Here are some safety tips to keep in mind while practising the Cobra Pose:

• Warm-up: Prepare for Bhujangasana with gentle stretches such as standing spinal twists, standing side bend pose, or gentle forward folds.
• Integration: Start your practice with flow sequences like Surya Namaskar (Sun Salutation), or individual poses like Adho Mukha Svanasana (Downward-Facing Dog), before practising Bhujangasana.
• Cool-down: To maximise the benefits of Bhujangasana, follow it with relaxing poses such as Prasarita Balasana (Wide-Legged Child’s Pose), Matsyasana (Fish Pose), or Savasana (Corpse Pose).
• Hand Placement: Before lifting your head and chest, ensure your hands are placed correctly next to your chest and under your shoulders.
• Elbow Position: Don’t keep your arms completely straight. Slightly bend your elbows to avoid jamming your shoulders up towards your ears.
• Neck Alignment: In the Classic Cobra Pose, your neck should arch back gracefully without strain. To avoid straining, look directly forward or diagonally downward if neck tension is present.
• Foot Position: For the low Cobra Pose, keep your feet together. For a deeper extension, keep your feet hip-distance apart to reduce lower back pressure. Point your feet straight back, with heels up and toes tucked under (optional for some schools of yoga).
• Listen to Your Body: 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, ensuring the back muscles are engaged.

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, such as acute lower back pain or severe sciatica.
• Neck Problems: Individuals with existing neck issues, such as cervical spondylitis, should avoid a full head lift or look directly forward.
• Severe Injuries: Since practising Bhujangasana puts pressure on the joints of the hips, pelvis, rib cage, shoulders, elbows, and wrists, patients with recent, severe injuries to these areas should not attempt this yoga pose.
• Stomach Disorders: If you have stomach ulcers, recent abdominal surgery, or a known hernia, get proper guidance or avoid the pose if it causes discomfort.
• Pregnancy: Pregnant women should avoid this pose due to the pressure it puts on the lower abdomen.
• Severe Asthma: Individuals with severe asthma should exercise extreme caution with any backbend and focus on breathing techniques, such as Pranayama, first.
• Older Adults: Older adults should exercise caution when performing this pose and may opt for the Ardha Bhujangasana (Half-Cobra Pose) variation.
• Other Medical Issues: Patients with uncontrolled high blood pressure, back pain that is caused by a herniated disc, an old hernia, or any chronic health issue related to any internal organ or spine should seek the help of a certified yoga instructor or healthcare provider.
• Always practice under the supervision of a certified yoga teacher or an experienced yoga expert to ensure safety and proper technique.

Frequently Asked Questions

What is the best time to do Bhujangasana?

The best time to do Bhujangasana is in the morning on an empty stomach, as it helps energise and prepare your body for the day. You can also practice it in the evening, but ensure that your stomach is empty or there is a gap of at least 4-6 hours after your last meal.

What are the restrictions of Bhujangasana?

People with recent spinal injuries, hernias, neck problems, or those recovering from abdominal surgery should avoid this pose.

Can I practise Bhujangasana just before having a meal?

It is not recommended to practise Bhujangasana just before having a meal. Ideally, perform it on an empty stomach or wait at least 4-6 hours after eating.

Does Bhujangasana reduce belly fat?

It strengthens and tones abdominal muscles, but does not directly reduce belly fat. Sustainable fat loss requires overall calorie control and regular exercise.

Which conditions may be supported by Bhujangasana?

Bhujangasana is not explicitly used to prevent diseases, but it may help improve spinal health, posture, and flexibility. People with severe back injuries, hernia, carpal tunnel syndrome, or recent abdominal surgeries should avoid this pose. Pregnant women and those with chronic spinal conditions should consult a healthcare provider before practising it.

Who should not do Bhujangasana?

People with severe back injuries, a known hernia, carpal tunnel syndrome, or recent abdominal surgeries should avoid Bhujangasana. Pregnant women and those with chronic spinal issues should consult a doctor before practising it.

Does Bhujangasana increase height?

Bhujangasana helps improve posture and spinal alignment, which may create the appearance of increased height by standing taller. However, it does not increase physical height after puberty, as bone growth typically ceases at that stage.

Does Bhujangasana reduce breast size?

While Bhujangasana can tone the chest muscles and improve shape, it does not directly reduce breast size.

What is the procedure of Bhujangasana?

Lie on your stomach with palms near your shoulders. Inhale, press your palms into the ground, and lift your chest while keeping your elbows slightly bent and the pelvis on the floor. Hold the position for a few breaths, then exhale and return to the starting position.

References

[1] Gangwal, J., Kholiya, S., & Bhatnagar, V. (2023). Importance of Bhujangasana in Daily Life. ResearchGate. Retrieved from https://www.researchgate.net/publication/373076145_Importance_of_Bhujangasana_in_Daily_Life

[2] Negi, A., Singh, G., Guru, D., Pal, S., & Ayurvedic, G. (2025). An anatomical analysis of Bhujangasana and Shalabhasana for comprehensive health. World Journal of Pharmaceutical Research, 14(2), 317–331. https://doi.org/10.20959/wjpr20252-35230

[3] Himanshu, & Sharma, S. (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