Stressed out? Sick of that stiff, achy back?
Bhujangasana can be significantly useful at relieving discomfort in the
muscles of the back, neck, and abdomen. Furthermore, a little time spent in the cobra pose can go a long way towards alleviating stress, anxiety, and even depression. The best part is that it’s free!
In Sanskrit, “Bhujanga” means serpent or snake and “Asana” means pose; hence in English it’s called the “Cobra Pose”. This invigorating backbend was named such because bhujangasana reflects the posture of a cobra that has its good raised.

Steps to perform
Lie on your stomach with your toes flat on the floor and your forehead
resting on the ground. Keep your legs close together with your feet and heels slightly touching each other. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your naval touching the floor. Pull your torso back slowly and off the floor with the support of your hands. If possible, straighten your arms by arching your back as much as possible, tilt your head back and look up. Hold the asana for a few seconds and then slowly come back to your former position and relax.

Decreases stiffness of the lower back.

Strengthens the arms and
shoulders as well as increases flexibility.

This Asana improves menstrual irregularities.

Firms and tightens the buttock.

Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.

Improves digestion and soothes sciatica.


You should avoid Bhujangasana if you are pregnant, have fractured ribs or wrist or have recently undergone an abdominal surgery.