Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose) – Bhujang means serpent or serpent. The shape of this posture is like that of a snake with a hood.

Breathing/time : Inhale rising up. While remaining in the position of complete posture for about 10-15 seconds, do natural breathing. Exhale while coming back to the original position.

Table of Contents

1. Bhujangasana 1
2. Bhujangasana 2
3. Bhujangasana 3
4. Bhujangasana 4
5. Bhujangasana 5
6. Utthita Stiti Cobra Pose :
7. Salamba Cobra Pose 1 :
8. Salamba Cobra Pose 2 :
9. Utthita Pada Vishama Salamba Cobra Pose :
10. Shirsha Pada Salamba Cobra Pose :
11. Mukha Pada Salamba Cobra Pose :
12. Urdhva Mukha Niralamba Cobra Pose :
13. Niralamba Paripurna Cobra Pose :
14. Paripurna Cobra Pose :
15. Padma Cobra Pose 1 :
16. Padma Cobra Pose 2 :
17. Eka Hasta Padma Cobra Pose :
18. Parivitta Pada Cobra Pose :
19. Salamba Parivid Pada Cobra Pose :
20. Profit of Bhujangasana :
21. Precautions:

Bhujangasana 1

Cobra Pose 1
Bhujangasana 1
(buj-uhng-GAHS-uh-nuh)
Modification: palms lifted off the floor, elbows bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Bhujangasana 2

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, elbows bent

1. mild backbend
2. intense backbend
   Pose Type: prone, backbend
   Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
   eyebrows)

Bhujangasana 3

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: 1. elbows bent, fingertips to the floor 2. arms straight, palms to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre
(nose)

Bhujangasana 4

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, arms straight, head to the glutes
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Bhujangasana 5

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Cobra Pose (Alamba Bhujangasana), King Pigeon Pose Prep. (Raja
Kapotasana Prep.)
Modification: grabbing onto the knees with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Utthita Stiti Cobra Pose :

Rising Standing Cobra Pose
Utthita Stiti Bhujangasana
(UT-ti-tuh STI-ti bu-juhng-AHS-uh-nuh)
Also Known As: Utthita Nindra Bhujangasana
Modification: toes down, hands on the front of the knees
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Cobra Pose 1 :

Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Cobra Pose 2 :

Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Modification: knees bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Utthita Pada Vishama Salamba Cobra Pose :

Leg Extended Uneven Supported Cobra Pose
Utthita Pada Vishama Salamba Bhujangasana
(UT-ti-tuh PUH-duh VISH-uh-muh SAH-luhm-buh buj-ung-GAHS-uh-nuh)
Also Known As: Uneven Sphinx Pose
Modification: 1. knee bent 2. leg straight
Pose Type: prone
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shirsha Pada Salamba Cobra Pose :

Feet to the Head Supported Cobra Pose
Shirsha Pada Salamba Bhujangasana
(SHEER-shuh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Head Sphinx Pose
Modification: toes to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Mukha Pada Salamba Cobra Pose :

Feet to the Face Supported Cobra Pose
Mukha Pada Salamba Cobra Pose
(MUK-uh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Face Sphinx Pose
Modification: heels to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or
Padayoragre (toes/feet)

Urdhva Mukha Niralamba Cobra Pose :

Upward Facing Unsupported Cobra Pose
Urdhva Mukha Niralamba Cobra Pose
(OORD-vuh MUK-uh nir-AH-luhm-buh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third
eye, between the eyebrows)

Niralamba Paripurna Cobra Pose :

Unsupported Complete Cobra Pose
Niralamba Paripurna Cobra Pose
(nir-AH-luhm-buh puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third
eye, between the eyebrows)

Paripurna Cobra Pose :

Complete Cobra Pose
Paripurna Cobra Pose
(puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Modification: 1. grabbing onto the shins with overhead grip

2. grabbing onto the knees with overhead grip
3. grabbing onto the shins with overhead grip, toes curled in
   Pose Type: prone, backbend
   Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padma Cobra Pose 1 :

Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Modification: both hands to the floor, hips off the floor, arms straight
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padma Cobra Pose 2 :

Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Padma Cobra Pose :

One Hand Lotus Cobra Pose
Eka Hasta Padma Cobra Pose (EY-kuh HUH-stuh PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivitta Pada Cobra Pose :

Twined Legs Cobra Pose
Parivitta Pada Cobra Pose (puh-ri-VRIT-tuh PUH-duh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Parivid Pada Cobra Pose :

Supported Twined Legs Cobra Pose
Salamba Parivid Pada Cobra Pose
(SAH-luhm-buh PUH-ri-vid PUH-duh buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Twined Legs Sphinx Pose
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Profit of Bhujangasana :

• Since this asana creates a stretch in the abdomen and spine, it provides elasticity to the body and removes constipation.
• Patients with slip disc must do.
• Benefit the spinal cord and all the organs related to the spinal cord
• Beneficial in gynecological diseases.
• Reduces belly fat. Makes the body slim and shapely.

Precautions:

Pregnant women should not and hernia, peptic ulcer and heart patients should be cautious.

Special :- Some seekers say Sarpasana and some seekers also say Urdhva Mukha Svanasana.

Note : Some sadhaks bend the toes while doing Bhujangasana and some sadhaks keep the toes stretched backwards. Both types of postures are appropriate. But stretching the toes of the feet stretches the muscles more. Due to which the seeker gets more benefits. Therefore, it should be done by stretching the claws backwards.