|Yoga Asana Guide|
Cobra - Bhujangasana
Bhujangasana is always practiced as
the first in the series of backward bending exercises. Its effect is
the spine back gently, promoting flexibility of the lower back in
particular. The gentle pressure that the pose
brings to bear on the abdomen also has a beneficial massaging effect
on the internal organs.
"This always increases bodily heat, destroys all diseases, and by the practice of this posture the Serpent-
Goddess (kundalini) awakens." Gerund Samhita
1. Lie down flat on the abdomen with the legs and feet together. Bring the forehead to the ground. Place the palms flat on the floor under the chest. Elbows are next to the body pointing upwards.
2. Inhale and raise the head up and back.
First the nose will come to the floor, then the chin. By using the strength in your lower back and by slightly pushing the hands into the floor raise your head and chest off the ground. Arch the upper body up and back, vertebra by vertebra. Keep your lower stomach, pelvis and legs on the ground. Elbows remain slightly bent. Shoulders are down, back and away from the ears. There is
little pressure on hands.
3. Breathe comfortably as you hold the
position. The chest is pushing forward; the
head and shoulders are arched back.
Beginners can hold the position for about 10
seconds and advanced students can slowly
increase it up to 1 minute.
4. Take a deep breath and then exhale as you
roll slowly out of the posture.
5. Repeat this 2-3 times and then relax on the
abdomen, make a pillow of the hands, keep
your big toes together and drop the heels
• The arching of the spine increases flexibility rejuvenates spinal nerves and brings a rich blood supply. It
gives a backward bend to the spine (posterior curvature).
• The spine receives a powerful backward stretch. Every vertebra is pulled back, and given a rich blood
supply. The nerves and muscles of the spine are rejuvenated.
• Bhujangasana relieves hunchback and back pain..
• The asana works, massages and tones the back muscles, particularly in the lumbar region.
• It also stretches the thoracic region of the spine, expanding the rib cage and increasing lung capacity.
Many people find that regular practice of the Cobra helps to relieve them from the chronic problems of
• Bhujangasana is a powerful tonic, particularly useful for women. The ovaries and uterus are toned.
• It massages, tones and strengthens both the deep and superficial muscles of the back and abdominal
region. The abdominal pressure thus created combats constipation.
• The abdomen should be kept on the ground. This increases inter-abdominal pressure. All the abdominal
viscera are toned.