Bhujangasana

Bhujangasana is a prone backbend yoga posture, also known as the cobra pose.

Overview

Bhujangasana, meaning “serpent posture,” is a prone backbend where the chest is lifted off the floor while the hips remain grounded. It is one of the foundational backbends in yoga and is often practiced as part of Surya Namaskar.

Method/Content

The practitioner lies face down with the palms placed under the shoulders, elbows close to the body. On an inhalation, the chest is lifted by straightening the arms partially or fully, while the hips and legs remain on the floor. The shoulders are drawn back and down, the chest is opened forward, and the gaze is slightly upward. The posture is held for 15 to 30 seconds.

Purpose/Benefits

Bhujangasana strengthens the spine, opens the chest, and improves posture. It stretches the lungs and improves breathing capacity. The posture stimulates the abdominal organs, improves digestion, and is said to alleviate stress and fatigue.

Verification Notes

• Described in Hatha Yoga Pradipika, Chapter 1
• One of the primary asanas in Surya Namaskar
• Should be practiced with care to avoid compressing the lower back