Bhujangasana benefits and steps
⚡Super Sale⚡

Bhujangasana benefits and steps

Bhujangasana benefits and steps

5 Bhujangasana benefits

Bhujangasana is said to be a total package of asana with numerous benefits that may help you to manage your health condition and also enhance your spiritual level to optimum. Some of the major benefits of practising bhujangasana are: 

1. Benefits of Bhujangasana for Belly Fat:

Having a big belly is no one’s favourite and may cost you your self-esteem to a great extent. Bhujangasana is believed to be amongst the most popular and best asanas that may help you to achieve a fit abdomen worth envy. The benefits of this bhujangasana may uplift your physical appearance and beauty to another level as stretching your abdominal muscles may have a direct effect on flattening your abdomen area.

2. Benefits of Bhujangasana for Blood Circulation:

The key here is to have a good level of blood circulation to stay active and energised. Bhujangasana mainly improves your blood circulation. A good level of blood circulation helps your cells to receive a sufficient amount of oxygen and other nutrients. Moreover, improving your blood circulation might also improve the hormonal balance to the required level.

3. Benefits of Bhujangasana for Managing Stress:

If you suffer from anxiety or depression, practising Bhujangasana may help you a lot to overcome the effects of stress. In several studies, it has been found to be quite helpful in combating the symptoms of stress such as fatigue, headaches, and weakness. It may also be found to have some effect on managing the depression level. However, it is advised to take expert advice if you have certain conditions like migraine or insomnia.

4. Benefits of Bhujangasana for the Spine:

Bhujangasana may be of great help to give your back a reasonable extension which is necessary for it to function well. Thus, it might help you in strengthening your spine. The mechanism and steps which are involved in bhujangasana are designed to stretch your lower and upper back to the optimum level. However, for people suffering from chronic back pain, it is better to consult an experienced doctor before practising bhujangasana.

5. Other Benefits of Bhujangasana: 

  • It may help you to stretch your chest, abdominal, and shoulder muscles.
  • It may also help you to soothe sciatica pain.
  • It may help you to enhance your flexibility 
  • It may rejuvenate your heart health.
  • It may help in elevating the mood.
  • It may help in decreasing lower back stiffness.
  • It may help to strengthen your arms and shoulders.  
  • It opens up your chest muscles and may help to clear your lung passages.
  • It also helps to improve your digestion.
  • It may stimulate various organs in the abdomen area like the kidneys.
  • It may have a great effect on asthma symptoms.

Bhujangasana steps

We must follow the right techniques to perform the Bhujangasana pose to obtain all the health benefits. It is very essential to maintain firmly gripped legs and refrain from giving any load on the lumbar region of your spine which is the lower back area. The steps to do the Bhujangasana pose are as follows:

  • While you are lying down flat on your stomach area, keep your hands wide apart by the sides of your legs, and thighs, together, your toes pointing outwards, and your palm facing upward while the forehead may be relaxing on the ground. 
  • Now, bend your hands slowly at elbows, then keep your palms on the ground to the shoulder sides; thumbs must be placed beneath your armpit. 
  • Now, bring your chin to some forward position on the ground, and gaze completely straight ahead. 
  • Now, slowly raise your neck, head, and shoulders, and raise your trunk to the level of your navel. Now, try to raise your chin as high as possible.
  • You have to maintain this posture as long as you are comfortable doing it.
  • Now slowly lower yourself to the ground, beginning from the navel, shoulder, chest, and chin; and finally, place your forehead on to the ground. 
  • The last step includes total relaxation. You should place your arms and hands by your thighs and relax.

Precautions of bhujangasana

  • You should only perform this bhujangasana if you are completely fit and healthy. If you have recently undergone any surgery or if you are a pregnant woman, you must avoid this Bhujangasana. Therefore, before practicing this asana ensure that it is completely safe for you to do it.
  • To perform this bhujangasana, you must have a yoga mat. Since in doing this asana, you need to place your elbows and knees on the floor, a yoga mat will do all this needful.
  • Immediately after having your meal, avoid practicing bhujangasana. You should wait at least for 4-5 hours before doing it.
  • Always do some stretching exercises to warm up your body for bhujangasana.

Who should avoid Bhujangasana?

Avoid making common mistakes while practicing the Bhujangasana. Keep your hands always under your shoulder blades to keep your shoulders away from your ears. Also always stretch your arms wide apart and keep them in a straight line so as to lock down your elbows. You can bend your elbows slightly or you can point them in the backward direction but not on your sides. 

Always aim to stretch your upper body to the maximum by relaxing your chest muscles and keeping in mind not to stretch too much of your back muscles. Also, make sure not to stretch your neck too much backward. Try to keep your neck always aligned to the spinal natural curve.

Does Bhujangasana reduce belly fat?

Yes, it is very true and medically proven that Bhujangasana helps in reducing your belly fat. Cobra pose or Bhujangasana is considered one of the best and easiest asanas when it comes to reducing your belly fat to the maximum level in the safest way possible. By practicing Bhujangasana you can achieve a toned belly as it helps you in sweating more hence reducing the unwanted fat piled up on your belly. Due to this reason, many fitness and health enthusiasts make sure to integrate this cobra pose into their daily fitness routine workout.

Bhujangasana vs Sarpasana

Sarpasana is an upper-level variation of the bhujangasana and the same can be applied to doing Sarpasana. Here, the yoga practitioners lift the body with the help of their palm which is kept slightly outward than their shoulder along with the naturally curved spine, straight legs, and gaze towards the ceiling.

In doing sarpasana, your hands are clasped into each other above and behind your torso, and your hips are lifted with your legs straight. Whereas in doing Bhujangasana, your torso is supported finally over your hand placed out of your shoulder length and legs straight ward in the back direction. Both portion of the body that is upper and lower portion is actively engaged in the Bhujangasana pose while the upper body is in the latter pose which is Sarpasana. 

6 Bhujangasana contraindications

Some of the contraindications related to the Bhujangasana pose are: 

  1. People who had any abdominal surgery recently must avoid this Bhujangasana yoga pose until their doctor advises. 
  2. Patients who are suffering from a hernia or ulcer should not practice this asana. 
  3. Those having any neck problems like spondylitis must avoid doing this Bhujangasana pose. 
  4. People suffering from severe spine-related problems should avoid doing this asana.  
  5. Due to the pressure, it puts on your lower abdomen and the possibility of encountering any injury, pregnant women must avoid this pose.  
  6. People suffering from severe asthma problems should improve their breathing by practicing Pranayama regularly before attempting this Cobra Pose. 


Bhujangasana or the cobra pose is itself a complete asana that helps you to heal your body perfectly and your spirituality. Its practice has several benefits for your back, body fat, gluteus, and proper blood circulation. While practicing this Bhujangasana pose, it is very essential to maintain firm legs and refrain from applying any strain on your lumbar spine. One must practice this pose properly and regularly with appropriate precautions by your side and possibly it must be practiced under a trained yoga practitioner to avoid any injury. 


1. What happens if you do cobra pose every day?

If you do cobra pose regularly it helps in your fatigue issue and stress management. Cobra pose helps in coping with your depression, fatigue, and other stress-related issues. Integrating this dynamic yoga pose into your daily workout routine elevates not only you spiritually but also helps in calming your mind.

2. How long should you hold Bhujangasana?

You can hold this Bhujangasana pose for about 4-5 breaths. Repeat this asana 4-5 times. The time period of practicing depends on how long one can hold this pose comfortably.

3. What should I do after Bhujangasana?

To relax your overall body after practicing Bhujangasana you can practice other asanas too:

  • Cow Pose or called Bitilasana
  • Upward-facing Dog Pose also called Urdhva Mukha Svanasana
  • Bridge Pose is famously known as Setu Bandhasana.


  1. Potential long-term effects of a mind-body intervention for women with major depressive disorder: Sustained mental health improvements with a pilot yoga intervention
  2. Yoga compared to non-exercise or physical therapy exercise on pain, disability, and quality of life for patients with chronic low back pain: A systematic review and meta-analysis of randomized controlled trials