Yoga For Back Strength – Cobra Pose

Welcome to Day 3 of “Yoga for Back Strength”.

There are so many types of different asanas in Yoga, each with its own different elements and benefits. Bhujangasana is one such unique and beautiful pose; it’s easy to perform and elegant to behold.

The word “Bhujanga” is a Sanskrit word that means ‘Snake’ and asana means pose. Hence, “Cobra Pose”.

Let’s see how to perform this asana.


  • Lie down on the floor on your stomach
  • Slowly and steadily, straighten your arms
  • Simultaneously, arch your back and raise your head skywards. Don’t exert yourself – feel the stretch in your legs and back as you raise your chest
  • In the final position, hold your breath for a few seconds.  Then, slowly release your breath as you lower yourself back into the starting position
  • Repeat this 5-8 times.


  1. This Asana helps to stretch muscles of shoulders, chest and abdomen.
  2. It decreases stiffness of the lower back
  3. It increases flexibility
  4. improves menstrual irregularities in women
  5. Elevate mood, and this can also helps in stress, depression, anxiety keep away from our mind
  6. Improves digestion.
  7. Help to soothes sciatica
  8. It also helps to cure the symptoms of asthma.


People with the following conditions should avoid doing this pose:

  1. Spinal disorders
  2. Pregnancy
  3. Migraines


Stretch and de-stress!

Author: Dr. Prajakta Jawalkar

(Come back tomorrow for the next asana in the series)