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Cobra Pose asana



How to do Bhujangasana ?

  1. Lie on your stomach.  Stretch your legs back, with the tops of the feet on the floor.
  2. Place your hands on the floor under your shoulders, spreading the fingers wide.
  3. Hug the elbows into your body and roll the shoulders back.
  4. Press the tops of the feet, the thighs and the pelvis firmly into the floor.
  5. Place the forehead on the floor and close your eyes.
  6. With an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which your pelvis remains connected to the floor.
  7. Press the tailbone toward the pelvis, and lift the pelvis toward the navel.
  8. Firm, but don’t harden, the buttocks, and press the shoulder blades against the back ribs.
  9. Hold the pose for as long as you can, breathing normally.  Release back to the floor with an exhalation.
  10. Relax your body.

How to breathe during Bhujangasana ?

  1. Inhale while raising the torso.
  2. Breathe normally in the final position or retain the breath if the pose is held for a short time.
  3. Exhale while lowering the torso.

Awareness during Bhujangasana ?

  1. Physical: On synchronizing the breath with the movement and the smooth, systematic arching movement of the back.
  2. Spiritual: On Swadisthana Chakra.

When not to do Bhujangasana ?

  1. Spondylolysis or spondylolisthesis.
  2. Recent abdominal surgery.
  3. Spinal injuries.
  4. People with peptic ulcer, hernia, intestinal tuberculosis, hyperthyroidism or weak back muscles. should practice only under the guidance of a competent teacher.

What are the advantages of Bhujangasana ?

  1. Improves and deepens breathing.
  2. Stretches muscles in the shoulders, chest and abdomen.
  3. Decreases stiffness of the lower back, and keep the spine supple and healthy.
  4. Strengthens the arms and shoulders.
  5. Tones the ovaries and uterus, and improves menstrual irregularities and other gynaecological disorders.
  6. Alleviates constipation, and is beneficial for all the abdominal organs, especially liver and kidneys.
  7. Firms and tones the buttocks.
  8. Invigorates the heart.
  9. Helps dissolve negative tendencies such as lethargy and depression.
  10. Helps to maintain flexibility of the spine.
  11. Improves blood circulation in the back.
  12. Stimulates digestion.