Cobra Pose – Bhujangasana

Bhujangasana is always the starting pose of a series of backbends. The aim is to make a gentle bow shape with your spine and to increase the flexibility and strength of mainly your lower back. In order to lift up, the abdomen is pressing into the floor, giving a massage to your internal organs.

How to come into the pose

  1. Lie down on your abdomen, with your legs and feet together, forehead on the floor.
  2. Position your palms on the floor, next to your chest.
  3. Elbows are tucked in toward your body and pointing upward.
  4. Breathe in, pushing your navel into the floor, and raise your head and chest off the floor. Take easy, relaxed breaths as you hold the pose.

Coming out of the pose

Exhale and gently lower your upper body and head to the floor. Relax in Crocodile Pose.

200 hour hatha yoga teacher training
200 hr hatha yoga teacher training


Regular practice in a steady and comfortable manner within a balanced yoga asana program

  • stimulates Manipura Chakra and therefore stimulates and balances the functions of your stomach, gallbladder, liver, spleen, and pancreas;
  • tones all digestive organs and improves digestion, through abdominal pressure;
  • increases bodily heat and therefore digestive fire;
  • stimulates the contraction in your intestines and therefore helps to relieve constipation;
  • regulates blood sugar levels, through regulating the function of the pancreas;
  • tones and strengthens your lower-back muscles, therefore having a positive effect on chronic lower-back pain;
  • tones your buttocks and inner thighs;
  • stretches the thoracic region of your spine by expanding the rib cage;
  • relieves hunchback and improves posture;
  • tones your ovaries and uterus and can reduce menstruation problems;
  • helps to reestablish a proper lumbar curve and can therefore be beneficial for sciatica; and
  • reduces fatigue and lethargy.