Karuna Yoga Vidya Peetham Bangalore

Bhujangasana – Cobra Posture

(bhujanga – serpent or snake)


  • Lie on your abdomen in prone posture.
  • Place the palms by the side of the waist, by keeping elbow straight and locked.
  • Inhale, lift your chin, chest, abdomen, till pelvic region.
  • Keep the legs straight and tightened at the knees, balancing at your palms and legs.
  • Stretch and lengthen the head neck and trunk as far back as possible.
  • Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder.
  • Press the tops of the feet and thighs and the pelvic region firmly into the floor.
  • Stay in this posture for 10 to 30 seconds comfortably, breathe smoothly and slowly through nostrils.
  • Exhale, return back to prone posture and relax it. Hold the pose anywhere from 15 to 30 seconds, breathing easily.


  • Strengthens the entire spinal muscles.
  • Reduces the abdominal excessive fat.
  • Useful in management of respiratory problems and back problems.
  • Stretches arms, chest and lungs, shoulders, and abdomen.
  • Firms the buttocks, hip joints and pelvic region.


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