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Bhujangasana | Cobra Pose



Please do not confuse with Upward Facing Dog or Urdhva Muka Svanasana.


Lets talk about Bhujangasana or Cobra Pose


Bhujangasana is derived from the combination of two Sanskriti words, “Bhujanga” and “Asana. ” Here Bhujanga means ‘Snake’ (especially cobra), and Asana is referred to as ‘Posture.’ Taking the shape

of a snake poised to strike. This posture is often use to introduce practitioners to benefits of backbending. The posture little easier as the legs still contact to floor and we can adjust the intensity according to our back flexibility, completely bend the arms or slightly bend, the gaze also can be modify according our neck extension.


Make the asana adjust to our body on that day than the opposite.




Sharing view variation of cobra poses, from the hand variation placement and to the Gaze ( Dristhi )


🐍 Gaze

- Looking forward eye level

- slightly looking up

- relax your forehead


🐍 Hand Placement

- side of chest

- slightly more forward

- front corner

Always check with one that suit you





🐍 Neck

Keep neck long and reach through the crown


🐍 Elbows

hugging in toward your mid body

completely bend or slightly bend


🐍 Shoulders

- Upper Body

- Chest open and the front of the shoulders , this is

great for the breathing




- spread flingers and press the floor and lift the chest

up and feel how far you can extent the back and open the front body comfortably

- Roll shoulders back and down, feel theres space between your ears and shoulders


🐍 Lower Body

Firm Your lower Abdomen

Firm your glutes not clinch it

When you lift, bring pelvis towards ground

legs straight active , hips width apart

Tops of feet flat

spread your toes


Keep observing how is your connection with your posture ? how is your breathing?




Bhujangasana will elevate your energy and your mood

Keeping the spine, back and core muscles strong

Decreases stiffness in your back, perfect as counter action from sitting


Do you feel the difference with your upward facing dog or Urdhva Mukha Svanasana


Be mindful and happy practicing

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