Asana: Bhujangasana

2 Jan

Bhujangasana (cobra pose) is a stabilizing back bend that helps to build core strength and balance the front and back body.

Note: Keep the low back from crunching by rooting the pubic bone into the floor and finding the arch in the upper spine.  This pose is a great tonic for those of us who spend much of the day seated, at a desk, driving, or hunched over.  Breathe slowly and fully as you practice, and lower down onto your belly-chest when you need to.  Notice sensation in your body, and please come out of the pose if you feel pain.

Bhujangasana can:

  • Strengthen the spine, core
  • Stretch chest, lungs, abdomen, shoulders
  • Firm the buttocks
  • Stimulat abdominal organs
  • Relieve stress and fatigue
  • Open the heart and lungs
  • Sooth sciatica
  • Help with asthma
  • Increase body heat


Approach these asanas slowly and mindfully. If something hurts, back out of the pose gently and reassess. Do not ever push through pain. The techniques and suggestions presented in these videos are not intended to substitute for medical advice. Consult your physician before beginning any new exercise program. Jessie Tierney and YogAscent/Horseback Yoga videos and website assume no responsibility for injuries suffered while practicing these techniques. If you are new to exercise or yoga, are elderly, have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease, and so on, seek your physician’s advice before practicing to determine necessary precautions.

One Response to “Asana: Bhujangasana”

  1. sktegta February 8, 2014 at 6:45 pm #

    Bhujangasana is a good for people with lower back
    aches. It decreases stiffness in the lower back,
    enlarges the chest, and strengthens the arms and shoulders. Also good to combat menstrual irregularities,
    and it helps relieve stress. More at


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