Surya Namaskar

A healthy body does not just mean a disease free body. Along with this a balanced diet, proper weight and proper mental control are also necessary. Alternatively, yoga can prove to be helpful for all of these. Yoga can be helpful in keeping a person healthy not only physically but also mentally. Although innumerable asanas have been told in yoga, know with us the benefits of Bhujangasana for the body and how to do Bhujangasana. Along with this, you will also be able to know the precautions and other important information related to Bhujangasana in this article.

What is Bhujangasana?

Bhujangasana is one such yogasana, which is made up of two words. One Bhujang means snake and the other asana. In English, Bhujangasana is called Cobra Pose, because while doing it, the shape of the body becomes somewhat like a snake. There are many benefits of this yoga posture for health, due to which it has also been included in Surya Namaskar.

6 benefits of doing Bhujangasana:

The benefits of doing Bhujangasana can be achieved in many physical and mental problems, which are as follows:

1. Effective in Reducing Enlarged Belly:

In a research published by NCBI (National Center for Biotechnology Information), several types of yoga asanas have been told, which can prove to be helpful in reducing abdominal obesity in women. In addition, a research directly related to Bhujangasana has directly believed that this asana creates a stretch in the abdominal muscles, which can help in reducing the enlarged stomach.

2. Strengthen the Lungs:

 The practice of breathing in this asana can help strengthen the lungs, on the basis that Bhujangasana can also be considered helpful for maintaining lung health.

3. Relieves Shoulder and Neck Tension:

Stretching postures can help to relax the shoulders, back and neck as well as the whole body.

4. Make the spine strong and flexible:

It can help strengthen the spine. At the same time, in another research, it has been described as useful for making the spine flexible. Looking at these facts, it would not be wrong to say that the benefits of Bhujangasana can make the spine strong and flexible.

5. Strengthen the muscles of the hips:

The muscles of the hips are also used during the practice of Bhujangasana, due to which the strengthening of the muscles of the hips can be reduced to some extent. Apart from this, it is also believed that it is not possible to do this asana in case of pain in the hip muscles.

6. Useful for Liver and Kidney Health:

Metabolic disturbances in the body can cause kidney disorders and fatty liver problems. At the same time, Bhujangasana can help in improving the impaired condition of metabolism. At the same time, another research has believed that Bhujangasana can help in keeping many organs healthy by increasing blood circulation in the body, including kidney and liver.

How to do Bhujangasana:

The way to do Bhujangasana can be understood through the following points.

  • First of all, lie down on the stomach on the yoga mat, keep the hands on either side of the head and rest the forehead on the ground.
  • During this, keep your legs taut and keep some distance between them.
  • Bring your palms in line with your shoulders.Then while taking a long deep breath, try to raise the body up to the navel, while applying pressure towards the ground with the hands.
  • You have to first raise the head, then the chest and finally the navel part.
  • Stay in this position and try to look towards the sky and stay in this position for some time.
  • During this, keep the weight of your body equal on both the hands and keep breathing normally.
  • Now slowly exhale and come to your starting position.
  • In this way you will complete one cycle of this yoga.
  • You can complete three to five cycles of this yoga according to your capacity.

Tips to do Bhujangasana for beginners –

If someone has never done Bhujangasana before, then along with knowing how to do Bhujangasana, it is important to keep in mind some things related to it, such as:

  • Try to make the correct position of both your hands before lifting your head in the exercise. During the exercise, both the hands should be above the chest and just below the shoulders.
  • While doing this asana, do not lock the elbows by stretching your hands, but keep the elbows slightly bent.
  • While raising the head, do not jerk on the neck, but try to lift it slowly upwards.
  • While raising your head, also keep in mind that there is no more stress on the lower part of the spine.
  • When you are in this posture, try not to press your buttocks inward and at all. Keep your body loose and try to remain in a relaxed position.
  • During this asana, keep a little distance between both your legs, so that the lower part of the spine is not stressed too much.
  • While lifting your next torso during the exercise, keep in mind that after coming to the final position, do not let the weight of the body fall on the hands or feet. Use the muscles of the hips to maintain this position.

Some precautions for Bhujangasana :

  • Bhujangasana Yoga should not be done under the following conditions:
  • during pregnancy.
  • during menstruation.
  • During carpal tunnel syndrome (in which there is pain, numbness or tingling in the hands and arms).
  • Joint pain.
  • In the event of fractures in the wrists or ribs.

If you are a fitness freak and want to know more about yoga poses,then you can join a 200 Hour Yoga Teacher Training in Rishikesh, India.

By Anurag Rathod

Anurag Rathod is an Editor of, who is passionate for app-based startup solutions and on-demand business ideas. He believes in spreading tech trends. He is an avid reader and loves thinking out of the box to promote new technologies.