#8 Bhujangasana – Cobra posture

(LONDON) por Paula Tooths


Bhujanga is a Sanskrit word used for snake.

This asana resembles a snake with its hood raised, hence the name.

It is a very rejuvenating exercise!


Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness.  ∞ Indra Devi



The cobra pose is one of the most basic yoga stomach exercises. It’s easy for anyone to perform, and is a great way to reduce abdominal fat. Used in conjunction with other yoga exercises, the cobra pose can be very beneficial. However, it should be avoided by anyone with a stiff or rigid back.


  1. You should first lie down on your stomach.
  2. Now place your arms under the shoulders and the elbows should be tucked in close to the torso.
  3. You should lengthen your legs and the top of your feet should be pressed down into the mat.
  4. By pressing your pubic bone downwards you should activate your thigh muscles. You should image that your tall bone is tucked under as the abdomens supports and contracts the spine lightly.
  5. While inhaling, slowly press the hands to lengthen the arms and sending your chest forward and up lightly.
  6. You should still draw the tall bone under as the pubic bone moves towards the navel. To maintain the openness in the lower spine as you arch you should use the pelvic tilt. Rise only where the pubic bone remains on the ground and there is no feeling of pressure in the lower back.
  7. Without being hard in your back muscles the shoulders blades should be pulled back and down. The elbows should be tucked close to the ribcage by keeping the elbows bent slightly. You should encourage the muscles of your back to work. Lift your chin and eyes by keeping a comfortable space through the nape.
  8. Hold it for 10-30 seconds and you should breathe with ease.
  9. You should complete this yoga with one last inhale and you should slowly exhale by bringing your chest and head forward and down. At the end final elongation of the spine should be felt by pulling the torso forward with the hands. Lift up your knees and hands by inhaling. Now you should exhale and rest back.


This pose is not recommended for sufferers of a hernia, peptic ulcer, hyperthyroid, or if you are pregnant. People with a stiff or injured back should also refrain from this pose. Do not perform this, or any other yoga stomach exercises, with jerky body movements. All poses should be performed fluidly to reduce the risk of injuring rigid muscles.


This pose is simple yoga and provides stretches to muscles, shoulders and chest. Cobra pose yoga improves your digestion and blood circulation.

Bhujangasana offers many benefits, and like other yoga stomach exercises, is optimal for strengthening the core abdominal muscles and reducing belly fat. It also tones the ovaries, uterus, and liver, relieves menstrual irregularities, constipation, gas, and back aches caused by over exertion.

It also elevates the mood, invigorates the heart, relieves fatigue and stress.

Hope you enjoyed!

See you tomorrow!!