Home Yoga AsanasBasic Asanas Bhujngasana (Striking Cobra Pose) explanation and its Steps, Precautions and Benefits

Bhujngasana (Striking Cobra Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga
Shashankasana (Hare Pose) and Bhujangasana (Cobra Pose) are well known for their strengthening and relaxing effects on the body. Bringing them together in one practice enhance the benefits. Together they are known by one name Shashank Bhujangasana.
In the Sanskrit name, there is a combination of the individual name of both poses. Whereas, the English translation emphasizes only Cobra Pose, adding’striking’ in front. Therefore giving us the name ‘Striking Cobra Pose’. Let’s move forward to the steps, contradictions and benefits of Striking Cobra Pose.
Cobra Pose Steps
Starting Position: Vajrasana (Thunderbolt Pose)
  • Raise your arms upwards and lower the upper body placing your forehead on the floor.
  • Keep your arms outstretched in front as far as you can comfortably. Relax the body in Shashankasana.
  • Now lift your forehead off the floor keeping your face close to the floor.
  • Raise your buttocks and inhale as you slide the whole body forward. Keep the hands in the same position as in the Shashankasana.
  • Raise your head upwards and chest forward. Relax the body in Bhujangasana for a few seconds.
  • Exhale and slide your body backward in a tabletop position using the strength of your arms.
  • From here move back into shashankasana. Again relax for a few seconds.
  • You may repeat striking cobra pose 3 to 5 times. Do not strain the body.
Note: Ideally the position of the hands remain same throughout the whole practice. You may either keep the arms straight or elbows slightly bent in cobra pose.
  • Avoid practicing Shashank Bhujangasana if you suffer from vertigo, high blood pressure or slipped disc.
  • Practice only in the guidance of an experienced yoga therapist/instructor if you have any of this condition: hyperthyroidism, hernia, peptic ulcer or intestinal tuberculosis.
Cobra Pose Benefits
  • Since both Shashankasana and Bhujangasana are practiced together. Striking cobra pose includes the benefits of both.
  • The back strengthens by the forward and backward movements of the spine.
  • Excellent pose for toning the reproductive system of both male and female.
  • Beneficial for females suffering from menstrual disorders.
  • Striking cobra pose strengthens the pelvic and abdominal area.
  • Stimulates the functioning of kidney, liver and visceral organs.

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