Bhujangasana pose (the Cobra pose)


Today article will be about the Cobra pose, one of my favorite asanas in Yoga practice. Bhujangasana in Sanskrit means “the Cobra Pose” – the other well known name of this asana.  According to the yoga tradition, the cobra pose along with other asanas was given by the Lord Shiva Himself, which does not deny its resemblance to the serpent’s movement.

I will describe benefits and limitations of the asana, and hopefully it will help in your practice. I also recommend not to come to a full cobra pose from the beginning, because you can injure yourself. Start with the small cobra pose and slowly, when your spine will be more flexible, you can go higher in the pose, without bringing shoulder to your ears)))


Limitations of the pose:

  • menstruation
  • pregnancy
  • hernia
  • ulcer
  • intestinal tuberculosis
  •  any surgeries on the spine, brain or lungs
  • hyperthyroidism

Benefits of the pose:

  • by alternate contraction and relaxation adjusts minor displacements of the vertebra
  • relieves the vertebral foramen of undue pressure
  • exercises and tones the deep muscles supporting the spinal column and the trunk
  • promotes spinal circulation
  • helps to maintain the normal elasticity of the spine
  • the pose increases bodily heat , through the favourable reaction upon heat regulation through stimulation of the nerves
  • prevents disease by aiding elimination through intra – abdominal pressure
  • activates the bionery potential or kundalini, through direct influence upon the various plexuses, nerves and nerve cells
  • relief from flatulence and abdominal adhesion
  • improves and deepens breathing
  • can help to remove backache
  • tones the ovaries and uterus
  • helps in menstrual and gynecological disorder
  • stimulates the appetite
  • alleviates constipation
  • beneficial for the liver, kidneys, pancreas and gall bladder
  • cures acidity, indigestion
  • cures spondylitis, lumbago
  • releases stress and fatigue
  • useful for those suffering from respiratory disorder such as asthma
  • treats hyperkyphosis
  • tones the body muscles
  • efficient way to treat amenorrhea, dysmenorrhea and leukorrhea
  • mainly performed to treat spinal pain
  • increase backbone flexibility
  • balance metabolic functioning of the body
  • elevates mood
  • soothes sciatica
  • alleviates rheumatism (cortisone is a hormone that is secreted by adrenal gland.   This hormone is considered as a leading factor for rheumatism. The pose regulates the secretion of this hormone)


The asana that you should perform after Bhujangasana is Paschimottanasana.

Have a beautiful practice.

Love and Light!


About oksanawd

Namaste, My name is Oksana Wadhawan and I am originally from Kiev, Ukraine. I presently reside in Mumbai, India, with my husband since October, 2014. I started doing Yoga from 2007 in Cyprus. I was reading a lot of literature on meditation and asanas, trying to do home practice. I was lucky enough that I didnt get injured through my home practice. I started learning Yoga from 2009 (Hot Yoga and Iyengar Yoga) in Kiev, Ukraine. After 3 years of learning, I commenced the yoga teacher’s training course in YogaHot Centre, Kiev, Ukraine (2012). I became a certified yoga teacher and began practicing master classes of Iyengar yoga from 2012. My classes were taught by great Iyengar teachers such as Igor Podmazin, Irina Korovina, Oksana Bogush and many others. In 2013 and 2014, I also went on a 7 day Camp to Yoga Institute, Santacruz, Mumbai, India. I studied Ashtanga Yoga with Lesley Fightmaster in 2013-2015. My teaching experience includes 2 years of Hot yoga, 1 year of Ashtanga yoga and 1 year of Restorative Yoga or Yin Yoga. I am regularly attending and practicing Iyengar Yoga since 2009. As a teacher, I conducted a yoga retreat for a month in Kiev, Ukraine (May, 2015) where I shared my daily experience and knowledge with my students on asanas, pranayama and meditation. In August 2015, I did my first retreat in Goa, India. I believe in words of K. Pattabhi Jois "Do your practice and all is coming." Its slowly coming for me! I learn and experience through my body, my emotions, my pain, my enlightenment, what it is Yoga! Yoga is my way of life! And I can show you a way that Yoga can be your way of life as well))) Love and Light!

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