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Bhujangasana (Half-Cobra Posture)

Bhujangasana is a cobra posture and the movements resemble the attentive pose of a snake ready to strike its prey. Bhujanga means snake or serpent and asana means posture, and hence the name Bhujangasana. This asana focuses the spinal region of the body. It is the commonly practiced backward bending pose in hatha yoga. It is one of the best asanas for spinal problems and back-ache.

 Pronunciation: boo-jang-ahhs-anna


Yuri Arcurs/


  1. Lie on the floor with face downwards.
  2. Stretch the legs, keeping the feet together.
  3. Keep the knees tight and the toes pointing downwards.
  4. Rest the palms by side of the pelvic region.
  5. Inhale slowly, press the palms firmly on the floor and raise the head and trunk up backwards.
  6. Lift the upper body as much as you can comfortably.
  7. Tighten the thighs and buttocks.
  8. Maintain the pose for about 20 seconds, taking deep breaths.
  9. Exhale slowly and lower the body to original position.
  10. Repeat the pose two or three times and then relax.


  • Strengthens the pelvic floor muscles and increases circulation
  • Improves spine flexibility
  • Helpful in curing cervical spondylitis, slip disc, and other spine related problems
  • Reduces the accumulated lower abdominal fat
  • Good to combat menstrual problems


  • People suffering from abdominal disorders or heart problems, should consult a physician and then only start practicing this yoga regularly
  • A person suffering from hernia should avoid this asana
  • A person having stiff spinal column should avoid sudden fast movements and must practice slowly
  • Pregnant women should not practice this asana

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