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Bhujangasana - Cobra Pose


Bhujanga- snake or serpent 

Asana - yoga pose 

Bhujangasana - cobra pose is one of the most common asanas in yoga. It is a backbend that works on the flexibility of the spine and strenghtens the muscles of the lowerback.  It is important to keep your elbows close to your body while performing this asana. We also want to remember to keep the shoulders relaxed and the chest nice and open with your gaze directed forward. 


This pose  gives the maximum benefits if preceded or followed by a forward bending asana. It might also be performed in conjunction with another backbend for effective general health of the spine and back. 

Cobra just like other backbends is also a heart/chest opener. Opening the chest will prevent us from aging prematurely, injuring ourselves, and enduring many other complications associated with habitual hunching. It is said that opening the heart can reduce anxiety, grief, and disease, while increasing energy, vitality, and vulnerability. 

Some studies show that the heart is actually more intelligent than the brain, and can perceive things that cannot be picked up on the radar of our other five senses. Being in touch with this area of the body is one of the most powerful things that can be learned, as the heart is believed to be the physical gateway to spiritual truth.

The heart chakra (Anahata), is associated with making decisions based on compassion, self love, altruism, kindness, respect, charity with others, and manifestation. It is connected to deep bonds with other people and nature. It is the part of the body that is tied to the soul, or the spiritual self.



  • Improves and deepens breathing 

  • Can improve backache and keep the spine supple and healthy 

  • Stretches chest and lungs, shoulders, and abdomen

  • Tones ovaries and uterus 

  • Helps menstrual disorders 

  • Stimulates the appetite 

  • Alleviates constipation 

  • Beneficial for all the abdominal organ, especially the liver and kidneys

  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalin


Contraindications and Cautions

  • Back injury

  • Ulcer 

  • Hernia 

  • Headache

  • Pregnancy

Tiryak Bhujangasana (Twisted Cobra) 

This is a variation of Cobra. It requires more effort from the arm where you are twisting. Although it is a simple pose, it requires quite a lot of effort. It is important to perform it slowly and mindfully.


Inhale at the centre and exhale as you twist and then repeat on the other side and release and relax. 

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