What Are The Physical And Mental Benefits Of Practising Bhujangasana Regularly?

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In the realm of yoga, Bhujangasana, often referred to as the Cobra Pose holds a significant place due to its myriad benefits for both the mind and body. While yoga encompasses a variety of poses, each with its unique advantages, Bhujangasana stands out for its simplicity and profound impact. 

This article delves into the historical roots of Bhujangasana, outlines its benefits, provides a step-by-step guide to practising it, and explores the ailments it can help alleviate.

The Historical Tapestry of Bhujangasana

Bhujangasana derives its name from the Sanskrit words “bhujanga,” meaning snake or serpent, and “asana,” meaning posture. This is a reflection of the pose’s resemblance to a serpent with its hood raised. 

The origins of Bhujangasana can be traced back to ancient India, where it was developed as part of the Hatha Yoga tradition. It is a symbol of awakening the spiritual kundalini energy, believed to reside at the base of the spine, similar to how a serpent lies coiled and dormant.

Throughout centuries, Bhujangasana has been celebrated for its physical benefits and spiritual and mental implications, serving as a bridge between the earthly and the divine. It’s interesting to note that while Bhujangasana focuses on the physical aspect, it is often paired with Tadasana, or the Mountain Pose, in yoga sequences to provide a balanced practice that also promotes mental clarity and stability.

Unveiling the Benefits of Bhujangasana

The practice of Bhujangasana offers a plethora of benefits, which include but are not limited to:

  • Enhanced Flexibility: Regular practice of Bhujangasana increases flexibility in the spine, gently stretching the muscles in the shoulders, chest, and abdominals.
  • Strengthened Spine: By engaging the back muscles, this pose strengthens the spine, aiding in the prevention of back issues.
  • Improved Digestion: The stretching motion helps stimulate the abdominal organs, thereby enhancing digestion and helping to relieve minor digestive ailments.
  • Stress Relief: Bhujangasana has a soothing effect on the nervous system, which helps in reducing stress and anxiety.
  • Increased Lung Capacity: The expansion of the chest helps in opening up the lungs, which improves breathing capacity and is beneficial for those suffering from asthma.
  • Stimulation of the Chakras: It is believed to stimulate the Swadhisthana (Sacral) Chakra, which is associated with creativity and emotional balance.

Each of these benefits contributes to an overall sense of well-being, making Bhujangasana a valuable addition to any yoga practice.

Who should practice Bhujangasana? 

From beginners to advanced yogis, this pose offers something for everyone, adapting to the needs and limitations of each individual.

Beginners: A Gentle Introduction to Yoga

For those new to yoga, Bhujangasana is a gentle introduction to backbends and spinal flexibility work. Its simplicity allows beginners to explore the movements of their spine safely, encouraging a deeper understanding of their body’s capabilities and limitations.

Individuals with Limited Mobility

Bhujangasana is accessible to individuals with limited mobility, providing a safe way to engage in physical activity. Modifications and props, such as a rolled towel or a yoga block, can be used to accommodate various needs, ensuring a comfortable and beneficial practice for everyone.

Office Workers and Sedentary Lifestyles

In an era dominated by desk jobs and sedentary lifestyles, Bhujangasana emerges as a remedy for the common ailments of modern life. By counteracting the effects of prolonged sitting, such as stiff backs and slouched shoulders, this pose promotes spinal health and improved posture.

Athletes and Active Individuals

Athletes and those with active lifestyles can benefit from Bhujangasana’s ability to enhance flexibility and prevent injury. By incorporating this pose into their routine, athletes can maintain a balanced and healthy body, ensuring longevity in their respective sports.

Stress and Anxiety Sufferers

The calming effect of Bhujangasana on the mind makes it an excellent choice for individuals dealing with stress and anxiety. The focus on breath and gentle stretching can provide a moment of tranquillity on a hectic day, promoting mental well-being.

Practising Bhujangasana: A Step-by-Step Guide

To reap the full benefits of Bhujangasana, it is crucial to perform it correctly. Here is a step-by-step guide:

Step 1: Begin by lying flat on your stomach, with your legs extended behind you and the tops of your feet resting on the mat.

Step 2: Place your hands under your shoulders, keeping your elbows close to your body.

Step 3: Inhale deeply, and as you exhale, gently lift your head, chest, and shoulders off the mat by straightening your arms. Keep your gaze forward or slightly upwards, ensuring your neck is in line with your spine.

Step 4: Engage your lower back and buttocks, but ensure not to put too much pressure on your arms. The lift should come from your back muscles.

Step 5: Hold the pose for 15-30 seconds, focusing on your breath and the stretch along your spine.

Step 6: To release, exhale slowly and lower your chest, head, and shoulders back to the mat.

Bhujangasana: A Remedy for Modern Ailments

Bhujangasana is not only a preventive measure but also a therapeutic pose for various health conditions. It is particularly beneficial for:

  • Chronic Back Pain: By strengthening the spine and improving flexibility, Bhujangasana can alleviate chronic back pain.
  • Respiratory Disorders: The chest expansion helps in the treatment of asthma and other respiratory issues.
  • Digestive Problems: The abdominal stretch aids in relieving digestive discomfort and improving gut health.
  • Mild Depression and Anxiety: The stress-relieving properties of this pose can help in managing symptoms of depression and anxiety.


Bhujangasana, with its rich historical roots and multifaceted benefits, is a testament to the holistic nature of yoga. By integrating Bhujangasana into your regular yoga practice, you not only enhance your physical well-being but also embark on a journey towards mental and spiritual harmony. Whether you are a seasoned yogi or a beginner, the transformative power of Bhujangasana awaits to unfold its myriad benefits in your life.

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