In the jungles of South, East, and Southeast Asia rest these reptiles, exhibiting this tall and proud stance, outstanding amongst its kind. Yes, it is venomous and feared Cobra. But does it hinder humans to not mimic this menacing creature in the bid to relate to nature?

Yoga made interactions with nature more sophisticated and one of its prominent Asanas is the Cobra Pose or also called Bhujangasana. How could this asana improve our lifestyle? Let’s find out.

Revitalizing the Mind and Body with Bhujangasana

The Modern Yoga that is being practiced in the west is primarily focused on the physical exercises that help the body be stimulated. These exercises come in the form of Asanas or Postures.

From the Sanskrit word yuj, which means to be joined, yoked with, from which the term Yoga was derived, this practice has a lot to say about being in unity with nature and so Yoga asanas are always done in connection or relation with the said.

As a sidenote, if you need stretches to loosen up, we discuss some awesome poses right here.

Getting to know Bhujangasana

To enhance your Yoga vocabulary (and Sanskrit at the same time), the word Bhujanga translates to the word snake, cobra, or serpent, so thus producing the portmanteau Bhujangasana meaning Cobra Pose.

Bhujangasana is part of the beginner-level Yoga asana sequence called Surya Namaskar, or Salutation to the Sun. The said sequence is traditionally practiced with mantras as part of Indian worship to the God Surya which is embodied by the Sun.

In Modern Yoga, the practice of Surya Namaskar is more likely to be focused on the physical benefits and more or less likely with the Chakras or the energy point in the body. The traditional sequence also involves proper breathing patterns that go this way:

  • Tadasana – Anahata Chakra – Exhale
  • Urdhva Hastasana – Vishuddi Chakra – Inhale
  • Padahastasana – Svadhisthana Chakra – Exhale
  • Ashwa Sanchalanasana – Ajna Chakra – Inhale
  • Parvatasana – Vishuddi Chakra – Exhale
  • Ashtanga Namaskara – Manipura Chakra – Suspend
  • Bhudjangasana – Svadhisthana Chakra – Inhale
  • Parvatasana – Vishuddi Chakra – Exhale
  • Ashwa Sanchalanasana – Ajna Chakra – Inhale
  • Padahastasana – Svadhisthana Chakra – Exhale
  • Urdhva Hastasana – Vishuddi Chakra – Inhale
  • Tadasana – Anahata Chakra – Exhale

What are the Benefits?

The reason we’ve emphasized the Chakras and breathing patterns is for you to see the beneficial wonders of practicing Cobra Pose on physical and metaphysical dimensions.

According to tradition, Bhujangasana helps in stimulating the Svadhisthana Chakra or the Sacral Chakra, which Hindu Tantrism states to be the second primary chakra. This is responsible for boosting creativity, self-confidence, and expressionism.

This exercise primarily has its peak impact on the spinal area. It also has a significant stimulating effect on chest, abdominal, and lower limb muscles and nerves. Other benefits that Cobra Pose can give are:

  • Strengthening of Spinal Support Muscles
  • Back Pain Relief
  • Lower Pectoral Stimulation
  • Increased Spinal Mobility
  • Nerve stimulation in the legs


Learning the Cobra Pose

This Yoga asana is an alternative to Urdhva Mukha Svanasana or the Upward-Facing Doge pose. This very easy to learn asana also has two variants known which are the Baby Cobra and the Full Cobra and the difference is the degree of bend being exerted.

Things to Prepare

A yoga mat will definitely help you to be stable in the place where you perform the exercise. A cozy quiet place will also help you focus and meditate well as you do your yoga asana. Don’t forget to wear your favorite Yoga outfit for a complete yoga experience.


This Yoga asana is a beginner-level pose. While it seems to be easy, some have the tendencies to overdo the exercise.

If you’re a beginner to yoga, always start with stretching routines to avoided overstraining your muscles that can cause unnecessary cramps. Do the poses in a slow, gradual manner and keep at pace on the intensity of stretch you can bear at the moment. Start with the Baby Cobra pose.

Also, it is important to keep the hands correctly aligned beneath your shoulders. This helps in creating the best angle to which maximizes the lift to the spinal columns. The elbows must not be pointing sideways, it should be pointing to the back naturally as this pose is reliant on the back muscles.

Steps in doing Bhujangasana

The following steps are focused only on Bhujangasana alone. The initial position differs if you’re doing the sequence of Surya Namaskar.

  • Step 1: Begin with lying flat on the matting, stomach and chest touching the floor.
  • Step 2: Place both hands right beneath the shoulders with the palms facing down the matting.
  • Step 3: Slightly and slowly press your hip and pelvic bone area against the floor as an anchor.
  • Step 4: Slowly lift your chest while taking a deep inhaling by pushing your hands against the floor but maintaining the muscle effort on your back as you slowly arch. The purpose of the arms is for keeping your stability in the position.
  • Step 5: Keep the neck level at neutral, maintaining the gaze on the floor. Stay in this position for 3 – 5 seconds, and slowly return to the initial position.

Final Minders

Constant practice makes doing anything better so continue your yoga journey, keep practicing, stay healthy and well, and above all, Enjoy!