Bhujangasana (cobra pose)

  • Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
  • Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders.
  • The fingers should be together and be pointing forward.
  •  Rest the forehead on the floor and close the eyes.
  • Slowly raise the head, neck, and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles.
  • Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back.
  • Gently tilt the head backward.
  • Hold the final position 1 or 2 minutes
  • To return to the starting position, slowly bring the head forward, release the upper back by bending the arms,lower the navel, chest, shoulders and finally the forehead to the floor. Relax the lower back muscles. This is one round.


  • Inhale while raising the torso.
  • Breathe normally in the final position or retain the breath.
  • Exhale while lowering the torso.


Practise up to 5 rounds, gradually increasing the length of time in the final position.


People suffering from peptic ulcer, hernia,intestinal tuberculosis or hyperthyroidism should not practise this asana without expert guidance.