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Health Benefits of Bhujangasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 29/12/2023
  • 2 min read

Exercising frequently takes a backseat in our hectic, mechanical lives. At the end of the day, we frequently feel sluggish and lethargic and neglect to get the essential exercise. Consequently, our immunity and general strength reduces and we often become victims of infections and other diseases.

According to a number of texts, the main objectives of yoga and Ayurveda are "Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam," which translates to "improving health and treating disease." This very objective has led to a growing number of individuals, both young and old, choosing to practise yoga.

Bhujangasana, also known as cobra pose yoga, is a powerful asana that embodies the essence of this ancient tradition. This revitalising pose not only promotes flexibility and strength but also has numerous physical and mental health benefits.

We will delve into the complexities of cobra pose benefits, its proper execution, precautions, and the art of enhancing your practice in this exploration.

What is Bhujangasana?

The Bhujangasana meaning goes back to ancient times. ‘Bhujang’ is understood as 'cobra' in Sanskrit, the word 'asana' means 'posture'. This yoga posture, which is a part of the Surya Namaskar, can benefit your health.

Bhujangasana is a gentle backbend yoga pose that is classified as hatha yoga. It is also an alternative to Urdhva Mukha Svanasana in the Surya Namaskar cycle.

Known by another name, Cobra Pose, it was originally illustrated in the 17th century Gheranda Samhita, ever since, the main purpose of this yoga has been to keep you energised and moving throughout the day.

What are the Health Benefits of Bhujangasana?

There are plenty of Bhujangasana benefits below are the listed ones.

Spinal Flexibility

Bhujangasana is renowned for its exceptional impact on spinal flexibility. The backward bend involved in this pose extends the spine, enhancing its mobility and relieving stiffness.

Strengthens Core Muscles

The pose engages the muscles of the back, abdomen, and buttocks, leading to increased core strength. A strong core is not only just aesthetically pleasing but also essential for maintaining a stable and well-supported posture.

Improves Digestion

The gentle compression of the abdominal organs in Bhujangasana stimulates the digestive organs, promoting better digestion and alleviating issues such as indigestion and constipation.

Enhanced Respiratory Functions

During the pose, controlled inhalation and exhalation increase lung capacity and oxygenate the body. This can be especially advantageous for people who suffer from respiratory conditions such as asthma.

Opens the Heart Chakra

Bhujangasana is linked to the heart chakra, and it promotes feelings of compassion, love, and emotional balance. Regular practice can help you feel better emotionally.

Alleviates Stress and Fatigue

The gentle backbend stimulates the adrenal glands, resulting in less stress and fatigue. Bhujangasana is a therapeutic pose that can help to calm the mind and improve mood.

Enhanced Posture

The pose naturally corrects slouching and improves overall posture because it encourages an open chest and lifted gaze. This can be especially beneficial in today's modern lifestyle, which is characterised by long periods of sitting.

How to Perform Bhujangasana?

Before performing the Cobra pose, it is essential to know the Bhujangasana procedure, below is the step by step guide to begin with.

Step 1: Start by resting your stomach on the mat with your legs wide extended and the top of your feet resting on the mat.

Step 2: Place your hands under the shoulders, palms down, and fingers spread wide.

Step 3: Inhale as you press into your palms, lifting your chest off the mat. Keep your elbows slightly bent.

Step 4: Engage your back muscles and lift your gaze, looking upward without straining your neck.

Step 5: Hold the pose for 15-20 seconds, breathing deeply.

Step 6: Exhale as you slowly release back down to the mat. Repeat as desired.

Precautions and Contraindications

There are situations in which one cannot achieve the Bhujangasana yoga benefits and the pose cannot be performed safely. Therefore, do not include this posture in your yoga practice if you find yourself in any of these situations. The following are the Bhujangasana precautions and disqualifiers:

Pregnant Women: The foetal organs of pregnant women may be harmed by the cobra pose, which targets the abdomen.

Recovering from Surgery: Do not practise this yoga if you are recovering from surgery, or get advice from your doctor before beginning. If not, you could experience excruciating pain.

Low Physical Strength: If you are new to yoga and your core is relatively weak, avoid this pose. Rather, practise a few basic yoga poses.

Senior Citizens: People suffer from weak and brittle bones as they age. As a result, they should avoid practising this yoga.

Note- Pay attention to your specific health concerns, and seek guidance from a professional yoga practitioner before performing the above-mentioned Bhujangasana pose. If you feel any discomfort or pain while performing it, stop immediately and consult your doctor.

What are the 6 Tips for Practising Bhujangasana?

If you perform this yoga pose correctly, know that the cobra stretch benefits can have a significant positive impact on your health. Here are six pointers to practise it flawlessly:

Warm-up Adequately: Ensure your body is adequately warmed up before attempting Bhujangasana to prevent strain or injury.

Listen to Your Body: Pay attention to any discomfort or pain during the pose. Modify or discontinue if needed.

Controlled Breathing: Focus on controlled and deep breathing to enhance overall experience and to promote relaxation.

Maintain Alignment: Keep your elbows slightly bent, shoulders away from the ears, and gaze forward to maintain proper alignment.

Gradual Progression: If you are a beginner, gradually increase the duration and depth of the backbend as your flexibility improves.

Support With Props: Use props like yoga blocks under your hands to provide additional support, especially if you are working on your flexibility.

Modifications and Props

Modifications and props can be very helpful for people who have restrictions or are looking for variation:

Use a Blanket: Place a folded blanket under the hips for extra padding and support.

Use Blocks: If reaching the floor is challenging, use yoga blocks under your hands to reduce strain and make the pose more accessible.

Partial Cobra: Rather than lifting the chest fully, beginners can start with a gentler, partial cobra pose, gradually progressing to the full expression.

In the End

As we conclude our exploration of Bhujangasana, it is important to recognise the interconnectedness of physical and financial well-being. Just as yoga enriches our health, a robust health insurance plan acts as a protective shield in the face of unforeseen medical expenses.

As healthcare costs rise, having a solid health insurance plan becomes more than just a wise financial decision; it becomes a fundamental investment in one's health.

The Tata AIG medical insurance plan exemplifies this harmony by offering comprehensive coverage that adheres to holistic health principles. With us, you can protect yourself and your family and get the best benefits of health insurance right away.


What is Bhujangasana and their benefits?

Bhujangasana, also known as Cobra Pose, is a backbend in yoga in which the chest lifts while the lower body remains grounded. It improves spinal flexibility, core strength, respiratory function, and relieves back pain. This pose also stimulates abdominal organs, improves mood, and reduces stress, making it a well-rounded practice.

When can we do Bhujangasana?

Bhujangasana is a versatile posture that can be practised in the morning for energy, during yoga sequences for flexibility, in the evening for stress relief, or after a workout for back muscle benefits. Those with health concerns, on the other hand, should seek personalised advice from professionals.

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