🐍 Bhujangasana (Cobra Pose): Easy Guide with Benefits, Steps & Ayurveda Tips
In Ayurveda, it helps digestion, balances doshas, and improves circulation. Even 5 minutes daily can improve posture, reduce stress, and give a quick energy boost.
> Tip: After long hours at my desk, doing 3–5 rounds of Cobra Pose instantly relaxed my back and lifted my mood.
📜 History & Origin
Comes from Hatha Yoga, “Bhujanga” means snake.
Part of Sun Salutation (Suryanamaskar).
Focuses on spinal extension and chest opening.
Traditionally used to improve flexibility, posture, and energy flow.
✨ Benefits
Physical:
Strengthens spine and back muscles
Improves posture
Helps digestion and detox
Opens chest and shoulders
Reduces mild back pain
Mental & Emotional:
Boosts energy and alertness
Relieves stress
Improves focus
Ayurvedic Insight:
Stimulates Agni (digestive fire)
Balances Vata, Pitta, and Kapha
Enhances circulation and vitality
🧾 How to Do Cobra Pose 
Step-by-Step:
1. Lie on your stomach, legs extended.
2. Place palms under shoulders, elbows close to body.
3. Inhale, press palms, lift chest gently.
4. Keep pelvis on mat; elbows slightly bent.
5. Lift head slightly, gaze forward.
6. Hold 15–30s (beginners) or 45–60s (intermediate).
7. Exhale, lower chest and head.
Tipsy:
Relax shoulders, engage thighs, keep neck long.
Breathe naturally; don’t hold breath.
Common Mistakes:
Overarching back
Lifting pelvis
Holding breath
> “After a 3-round Cobra session post-work, my lower back felt loose and energized.”
🔄 Variations & Modifications
Beginner: Half-lift, elbows bent
Advanced: Full Cobra, arms straight
Props: Bolster or blanket under chest
Pregnancy: Feet apart, avoid deep bend
Chair Version: Sit upright, lift chest gently
🚫 Precautions
Avoid with severe back injury, hernia, or recent surgery
Pregnant women: consult instructor
Wrist pain → use forearm variation
Warm up spine before deep backbends
🔗 Yoga Sequences
Morning Flow: After Tadasana, add Cobra for energy
Sun Salutation: Step 3–4 in sequence
Backbend Series: Combine with Locust (Salabhasana) & Bridge (Setu Bandhasana)
🌿 Ayurveda Tips
Diet: Light meals before practice
Herbs: Tulsi, ginger, triphala tea support digestion
Rutine: Practice on empty stomach or 2–3 hours after meals
Dosha Advice:
Vata: warm oil massage pre-practice
Pitta: avoid hot conditions
Kapha: morning practice energizes
Reader Story:
Expert Quote:
“Cobra Pose is key for spine health and energy flow.”
❓ FAQs 
1. Duration: 15–30s beginners, 45–60s advanced
2. Back Pain: Mild tension improves
3. Frequency: Daily or 3–5 times/week
4. Pregnancy: Avoid deep bend; consult instructor
5. Sphinx vs Cobra: Sphinx = forearms; Cobra = palms
6. Beginner Friendly: Yes, with modifications
🌸 Conclusion
Bhujangasana is simple yet powerful: boosts posture, energy, digestion, and mental clarity.
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