Bhujangasana: Cobra Pose

In Sanskrit, "bhujanga" means serpent or snake and "asana" means pose. This is also known as cobra pose.


  1. Bend the arms at the elbows and place the palms beside the lower chest at the level of the last rib exerting least pressure on the palms.
  2. Keep the elbows close to the body and let them not spread out.
  3. Inhale and come up.
  4. Arch the dorsal spine and neck backwards as far as you can.
  5. Keep the body below the navel in touch with the ground.
  6. Maintain the final position with normal breathing for one minute with least pressure on the palms.
  7. While exhaling come back to sthiti position.
  8. Relax in makarásana.


  1. Improves digestion
  2. Strengthens the arms and shoulders