Exercise-69: Bhujangasana (The cobra posture)

  • Lie flat on the stomach with legs straight and feet extended.
  • Place your palms on the floor under the shoulders.
  • Rest your head on the ground and relax the whole body.
  • Slowly raise the head and the shoulders off the ground while bending your head back as far back as possible.
  • Try to raise the shoulders without using the arms and utilizing the back muscles.
  • Using your arms, thereafter, bend your back as much as possible without any strain till the arms are straight.
  • Keep the navel as close to the floor as possible.
  • Hold till comfortably possible.
  • Repeat 5 times.


  • Inhale while raising the body from the floor.
  • Breathe normally in the final pose.
  • Hold breath inside while final position is retained for a short time.

Patients of peptic ulcers, hernia, intestinal tuberculosis or hyperthyroidism should not perform this asana.

  • Helps cure female sexual disorders like leucorrhea, dysmenhorrea and amenorrhea.
  • Tones up ovaries and uterus, stimulates appetite and removes constipation.
  • It is beneficial for all organs in the abdominal region especially liver and the kidneys.
  • Relocates slipped discs, removes back pain and keeps the spine supple and healthy.

Bhujangasana Variation -1

Bhujangasana Variation -1










Variation-1: (The sphinx posture)

  • Assume base position for bhujangasana.
  • Rest the lower arms flat on the floor so that the palms face downwards beside the head.
    Ret of the asana is the same except that the shoulders are raised from
  • the bent elbows position.
  • The upper arms are straight in the final position.

This is a simple form of Bhujangasana for beginners.













Bhujangasana Variation -1 (The snake pose)

  • Lie flat on the stomach.
  • Place your arms behind the back and hold the wrists.
  • Tense the muscles of the back and arms and raise the chest, as far as possible off the floor while bending the head backward.
  • Hold as long as comfortable.
  • Repeat 5 times.


  • Inhale deeply just prior to raising the trunk.
  • Retain breath inside while taising.
  • Exhale while returning.

Same as Bhujangasana.



Backward Bending Asanas

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