How to do Bhujangasana: Steps & Health Benefits

Health benefits of Bhujangasana include stretching the full body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves digestion, strengthen the muscles of the legs and abs, helps to remove lower back pain

Updated: May 31, 2018

Bhujangasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Cobra Pose. In Sanskrit Bhujanga mean means serpent or snake and Asana mean Pose, so combine of both the words, it's pronounced as The Cobra Pose. Beside this, while doing Bhujangasana, it also resembles like a cobra.

Bhujangasana has lots of health benefits, among that some of the health benefits of Bhujangasana include stretching the full body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves digestion, strengthen the muscles of the legs and abs, helps to remove lower back pain, improve the flexibility of the spine and longevity, prevents constipation, improves the health of the respiratory system and regular practice of this yoga also helps in weight loss.

Before we go to do this asana, we should know for whom this asana is not recommended. Those who are suffering from severe back injury and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Bhujangasana (The Cobra Pose):

  • To start this asana, get onto the yoga mat and lying down on your stomach, your feet should be together.
  • Now placed your hand on the floor under your shoulder and take a deep breath.
  • Now inhale and try to push the floor with both of the palm and try to lift your chest slowly from the floor, try to keep your hand straight and keep your complete upper body lift from the floor.
  • Your neck should be in relaxing position, try to look up towards the floor.
  • Try to keep your upper body weight on your thigh, hips and legs
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, take a deep breath and slowly down your upper body part and slowly come to the starting position. Now keep your both the hands alongside your body and take a deep breath and relax.
  • Now you can again do this asana, you should do minimum 10 repetitions for better result.
  • Keep in mind that when you are going down you should exhale and when you are coming upward your to inhale.
  • Initially, when you start this yoga asana, you feel some pain in your back and shoulder, but as you practice you can do this asana more easily.

Health Benefits of Bhujangasana (The Cobra Pose):


Bhujangasana Stretches muscles in the shoulders, chest and abdominal:

Different studies have been proven that the practice of Bhujangasana, can stretch your shoulders, chest and abdominal muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Bhujangasana helps to prevent injury in shoulders and abdominal during exercise and other works.

Bhujangasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Bhujangasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, that mean brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.

Bhujangasana Increase Spine Flexibility:

Different studies have been proven that, regular practice of this Bhujangasana can help to improve the flexibility in the spine and it’s keep our spine straight and strong because, while doing Bhujangasana, our spine posture is little bit backward, which helpful to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine. 

Bhujangasana Menstrual Irregularities:

Studies have been proven that, practicing of Bhujangasana on a regular basis can enhance sexual performance because while doing Bhujangasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Bhujangasana Improves Digestion:

One of the best health benefits of Bhujangasana is, it’s improving the digestion. Different studies have been proven that Regular practice of Bhujangasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation.

Bhujangasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Bhujangasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Bhujangasana Increases Focus:

Different studies have been proven that, regular practice of Bhujangasana helps to improve the blood circulation to the brain because your head position is going downward, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Health Benefits of Bhujangasana


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