Bhujanga Asana-Cobra Pose L4
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Bhujanga means Cobra. Bhujangasana is always practiced as the first in a series of backward bending movements.

In this asana the spine is arched backward gently promoting flexibility.

Position of readiness

Lie straight on your stomach, keeping the palms on the floor below the shoulder blades and the elbows touching the middle part of the body. Keep the heels together and toes flat on the floor. Breathe normally.


Bend the head and neck backward. Inhaling slowly, raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes. Retain your breathe and hold in the same position for about 6 to 8 seconds. Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of bhujanga asana.

Daily practice

Start with three rounds on the first day and increase to a maximum of four rounds. Benefits : Bhujanga asana activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance and the abdominal area, because of this activation, the pancreas, liver and other organs of the digestive system are strengthened and normalized. Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region. It has some special benefits for women. Helps relieve problems of the uterus and ovaries and menstrual problems. A regular practice of this asana makes child birth easy.


It is recommended to practice the Salabha Asana after releasing the Bhujanga Asana.


In a kneeling position, move forward the right foot until the lower leg-having tibia and fibula bones-is perpendicular to the ground. Keep the back straight, arms by the sides, and inhale. Next, exhale while moving the weight of the body forwards and maintaining an upright position of the trunk. Bend the knee as much as possible while keeping the heel firmly on the ground. Inhale, while at the same time returning to the initial posture.

Ardha-Bhujangasana is an effective way of making the spinal column, legs, knees and ankles more supple. This asana is excellent way to prepare the body for pregnancy.

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