Bhujangasana (Cobra Pose): Rise with Strength and Grace
We often spend our days hunched over screens and slouched in chairs, which creates stiffness in the spine and tightness in the chest. Bhujangasana, or Cobra Pose, is a beautiful heart-opening yoga posture that helps you reverse this slouch and rise tall — like a cobra lifting with strength and awareness.
Whether you’re a complete beginner or just starting your yoga journey, this pose is a gentle way to build flexibility, strengthen your back, and bring energy to your entire body.
Names of the Asana:
- Sanskrit Name: Bhujangasana
- English Name: Cobra Pose
- Also Known As: Snake Pose
What is Bhujangasana?
Bhujangasana is a reclining backbend where the chest lifts while the legs stay grounded. It’s part of the traditional Surya Namaskar (Sun Salutation) sequence and is widely practised to improve posture, spinal flexibility, and digestion. The pose resembles a cobra with its hood raised — strong, alert, and open.
How to Do Bhujangasana (Step-by-Step):
- Start by lying flat on your stomach, legs extended, and tops of your feet resting on the mat.
- Place your palms beside your chest, elbows close to the ribcage and pointing backward.
- Inhale and gently lift your chest and upper torso by pressing lightly into your hands. Engage your back muscles.
- Keep your shoulders relaxed and away from the ears, and elbows slightly bent.
- Gaze slightly upward or straight ahead without crunching your neck.
- Hold the pose for 3–5 deep breaths, then exhale and gently lower back down.
What Not to Do:
-  Don’t lock your elbows or rely entirely on your arms — use your back muscles for the lift.
- Avoid over-arching the lower back — keep the pelvis grounded and legs active.
- Don’t tense the shoulders or shrug them up.
- If you have lower back pain, avoid going too deep into the backbend. Start small.
Benefits of Bhujangasana:
- Strengthens the spine and lower back
- Opens the chest and shoulders
- Improves flexibility in the upper body
- Stimulates abdominal organs and improves digestion
- Reduces fatigue and mild depression
- Helps correct posture caused by sitting for long hours
Beginner’s Tip:
Place a folded blanket under your thighs or lower ribs if you feel pressure on your lower back. Always lift only as much as your body allows — it’s about awakening, not straining.Bhujangasana is more than just a stretch — it’s a reminder to rise with strength, grace, and openness. Practicing this pose regularly can help you reconnect with your breath, improve body awareness, and energize your entire system. Start small, breathe deeply, and enjoy the journey upward.