Cobra Pose

Bhujangāsana channels the primal energy coiled at the base of the spine — awakening strength, vitality, and fearless openness. Practiced as part of the Sun Salutation, it symbolizes the act of rising up — whether from fatigue, fear, or inertia. Rooted in ancient teachings, this pose is a timeless call to awaken your inner sun.

Name & Meaning

• Sanskrit Name: भुजङ्गासन (Bhujangāsana)
• Breakdown:
  • Bhujanga = Cobra or Serpent
  • Āsana = Posture or Seat
• Literal Meaning: The Cobra Posture
  The spine arches and the chest lifts in a manner reminiscent of a serpent raising its hood.

📜 Scriptural References

Gheraṇḍa Saṁhitā 2.42

bhujangāsanaṃ vakṣasi dhārayitvā | bhujair adhaḥ pādayor upariṣṭāt ||

Lying on the ground face down, the hands are placed under the shoulders and the chest is raised like a cobra.

📚 This is one of the thirty-two āsanas taught for physical perfection (śārīrika-siddhi).

Śrī Tattva Nidhi (19th-century manuscript)

Mentions Bhujangāsana as part of the set of hatha yoga poses for therapeutic use.

🧘 Step-by-Step Instructions

1️⃣ Legs Together & Toes Pointing Back

• Lie down on your stomach on a flat, firm surface like a yoga mat.
• Keep your legs straight and together. 
• Let the tops of your feet rest flat on the ground, toes pointing away from your head.

2️⃣ Place Palms Under Shoulders

• Bend your elbows and bring your hands close to your body, placing your palms directly under your shoulders. 
• Fingers should be spread and pointing forward.

3️⃣ Bring Elbows Close to the Rib Cage

• Hug your elbows inward so they stay close to your body, not flaring out to the sides.

4️⃣ Inhale Deeply and Begin to Lift

• As you inhale, gently press your palms into the floor and begin to lift your head, chest, and upper abdomen.

5️⃣ Use Back Muscles More Than Arms

• Engage your lower back muscles while lifting. 
• Let the arms support you, but do not push all your weight into them. 
• Imagine the spine lengthening as you rise.

6️⃣ Lift Only as Far as Comfortable

• Ideally, the navel remains on the floor. 
• Do not strain the lower back. Elbows can remain slightly bent if needed.

7️⃣ Roll the Shoulders Back and Down

• Open the chest. 
• Let your shoulders roll back and down away from the ears.

8️⃣ Gaze Slightly Upward

• Look forward or slightly upward. 
• Avoid compressing the back of the neck.

9️⃣ To Exit the Pose

• Slowly exhale and gently lower your chest, shoulders, and head back to the ground. 
• Rest with head turned to one side and arms by your sides.

🕰️ Breathe Gently & Hold

• Hold the pose for 15–30 seconds to begin with. 
• Breathe evenly. 
• Gradually increase the duration with practice.

⚠️ Contraindications

• Do not perform in cases of hernia, peptic ulcers, recent abdominal surgery, or severe lower back pain.
• Pregnant individuals should avoid this pose unless under expert supervision.
• Those with wrist issues should approach with caution.

🛠️ Modifications

🔄 Variations

• Ardha Bhujangāsana (Half Cobra Pose): Lift only the head and chest slightly.
• Sphinx Pose: Forearms on the floor—ideal for beginners or those with back issues.
• Advanced Cobra: Straighten arms fully to deepen the backbend (if spine is strong and flexible).

🌬️ Breath Work

• Inhale while lifting the chest upward (expanding).
• Exhale while lowering the chest downward (releasing).
• Focus on smooth, steady, belly-originating breaths.

🌟 Benefits

📖 Textual Benefits 

Gheraṇḍa Saṁhitā 2.42–43

Practicing Bhujangāsana removes all diseases caused by the imbalance of wind (vāta), bile (pitta), and phlegm (kapha). It also stimulates gastric fire.

Scriptural Summary:

• Improves digestion
• Balances the doṣas
• Builds core and spinal strength

🧩 Interpreted Practical Benefits

🌿 Ayurvedic Connection

📊 Summary Table