bhujangasana tyi

Bhujangasana – The Cobra Posture

All potentials lie within; believing this, I rely on my inner strengths. The way the head is raised in the final position in this asana is similar to a fanned cobra and hence the name. The purpose of creating this posture is to imbibe the qualities observed in a cobra: determination, alertness, and precision which are most desirable for a sadhaka on the path of yoga. This is a backward-bending asana.

Method of Practice:

Starting Position

  1. Lie down on your stomach on a mat with your hands at the sides of your body.
  2. Bending at the elbows, place your palms facing down near your chest, keeping your elbows close to your body.
  3. Inhaling, raise your head and neck upwards to look up towards the ceiling. Raise your upper body only until the navel and not more. Make sure that your feet remain together and not get separated.
  4. Remain in the final position holding your breath for six seconds.
    Posture Release
  5. Exhaling, bring your head, neck and torso down to rest on the mat.
    Posture Release
  6. Exhaling, bring your head, neck and torso down to rest on the mat.


  1. It influences and strengthens the health of your entire body, stimulates & improves all your organs and invigorates your nervous system.
  2. It alleviates various diseases linked to the digestive system, regulates the menstrual cycle, improves the vital capacity of your lungs and also helps cope with insomnia.
  3. Gives you poise, mental as well as physical, increase concentration power, optimism and self-confidence.


Hypertension, heart ailments, pregnancy, peptic ulcers, hernia and hyperthyroid.

Muscles Involved:

  1. Sternomastoid and pectoralis major
  2. Extensors of the vertebral column and neck extensors
  3. Isometric contraction of the muscles of the upper limb

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1 Comment
  • Dr Pratibha Jain
    Posted at 13:38h, 24 May Reply


    Why aren’t you ” you tubers “

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