Cobra Pose For Healthy Spine And Abdomen

Cobra pose simulates a cobra ready for strike. It is also known as bhujang asana/ bhujangasana. Makes spine flexible and enhances facial beauty. Read these yoga tips for beginners before starting yoga asanas.

Preparation For Cobra Pose

Lie face down on the mat, forehead touching the ground. Your palms should rest on the ground just below the shoulders so that tips of fingers are touching the shoulders. Stretch the legs, keeping them straight (no bending of leg at knees). Keep the heels together and toes flat on the floor with soles pointing upwards.


Cobra Pose/ Bhujangasana
  • Tilt your head slightly backward.
  • While inhaling slowly, raise your head and chest upwards by pressing down on the hands but letting contraction of the back take most of the strain.
  • Your body from toes to the navel should rest on the floor.
  • Then look into the sky as if a cobra is going to strike. Hold your breath in this pose as long as possible without feeling uncomfortable (initially hold your breath for 8 to 10 seconds at least).
  • Then while exhaling, slowly return to the face-down position. Rest in Bal Asana pose.


  • Repeat this asana three to four times.
  • As you gain more practice, try to hold your breath in bhujang asana position as long as possible say up to a minute. If you are holding breath for a minute, then do this asana once in a day.


  • Bhujangasana strengthens pancreas, liver and other organs of digestive system.
  • Helps people with diabetes, kidneys, asthma and abdomen related health problems.
  • Cures constipation, indigestion, asthma and dysentery.
  • Makes spine more flexible, cures cervical problems, slipped disk and back pain.


  • People having undergone recent abdominal surgery and hernia patients should not try this pose.
  • In case you have acute back pain do not do this asana. It is a great pose for back pain but do only after back pain has subsided.
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