Bhujangasana - The Cobra Pose

At a Glance

The cobra stands for renewal and growth in many cultures, and it is also one of the essential poses of Hatha Yoga. Bhujangasana teaches the principles of healthy back bending. It includes both core and back engagement supported by proper pelvis alignment, and it is a classical heart opener. Not only does Cobra Pose aid in remedying postural problems such as rounded shoulders and stiff spine, but it also helps empower us to leave behind emotional misalignment by tuning into the energy of forgiveness and unconditional love. In Eastern philosophy, the coiled serpent refers to Kundalini Shakti (energy), which once awakened transforms common consciousness into higher awareness.

Prone pose

Back bending
Chest opening

Gheranda Samhita



Cobra (Bhujanga)
Pose (Asana)


Lie on the floor in a prone position, legs together, with feet hip distance apart. The hands are placed under the shoulders, and the fingers are spread apart and pointing forward. Bringing the chest forward to elongate the back. The head is placed in line with the straight spine.

Engaging the back muscles to lift the head and chest. Push evenly into the flat palms.
Move the shoulder blades close together, while keeping the shoulders down and away from the ears. Arch the entire back while keeping the pelvis on the ground. Emphasize on the opening of the upper spine by lifting the chest.
The arms stay close to the body with the elbows pointing backward.

With control and muscular support, slowly lower down and fully relax into the ground, keeping the head straight and centered.

The Sphinx Pose can be used in cases of back pain or stiffness of the spine. In this posture, the forearms remain parallel to each other on the floor. The elbows are placed directly under the shoulders and are supporting the torso.


- Strengthens the spine and keeps it supple and healthy.
- Stretches chest and lungs, shoulders, and abdomen.
- Opens the heart and lungs.
- Tones the spinal nerves.
- Stimulates the abdominal organs.
- Tones the ovaries and uterus.
- Regulates the thyroid gland.
- Stimulates the adrenal glands.

Activates the Heart Chakra.
In advanced stages, Kundalini Shakti can be awakened by the practice.

- Harmonizes and balances the emotions.
- Bestows generosity and nobleness.
- Helps relieve stress and fatigue.


- Peptic ulcer
- Hernia, intestinal tuberculosis
- Hyperthyroidism
- Back injury
- Carpal tunnel syndrome
- Headache
- The posture should not be performed after the first trimester of pregnancy

"Let the body, from the navel downwards to the toes, touch the ground, place the palms on the ground, raise the head (the upper portion of the body) like a serpent. This is called the Serpent-posture. This always increases the bodily heat, destroys all diseases, and by the practice of this posture the serpent-Goddess (the kundalini force) awakes." - Gheranda Samhita (transl. Chandra Vasu).

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