Blog-16 – Bhujangasana


Meaning: Bhujang = Cobra : Asana = Pose

What is Bhujangasana?

Bhujanga means snake in Sanskrit. The Bhujangasana is also called the cobra pose. This energizing backbend resembles the raised hood of a cobra. It is often practiced on its own or as a part of Surya Namaskar.

Demonstration Method- steps:

Step 1 – Lie on your stomach and place your forehead on the floor keeping the feet 2 feet away from each other. Keep the tops of your feet pressing against the floor.

Breathing – Normal Breathing


Step 2 – Place your hands underneath your shoulders, keeping your elbows close to your body.

Breathing – Normal Breathing


Step 3 – Keep Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.

Breathing – Inhale


Step 4 – With Exhalation, you need to arch your neck backward in an attempt to replicate the cobra with the raised hood. Make sure that your shoulder blades are firm, and your shoulders are away from your ears. Press your hips, thighs and feet to the floor.

Breathing – Exhale


Step 5 – Hold the asana for 30 to 60 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold this pose for 2 minutes.

Breathing – Normal Breathing

Remain in the posture for 30 to 60 seconds.


Step 6 – To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

Breathing – Normal Breathing

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits for children:

  1. It is a deep backbend that makes the spine stronger and more flexible.
  2. Soothes anger and violent temper among children.
  3. It stimulates the digestive, reproductive and urinary systems.
  4. It gives the lungs, shoulders, chest and abdomen a good stretch.
  5. It helps regulate metabolism, thus balancing the weight.
  6. It tones the organs that lie in the lower abdomen and opens up the lungs and heart.
  7. It works as a great stress release.
  8. This asana is recommended for those who have a profession where they have to sit for long hours.
  9. Improves menstrual irregularities.
  10. Helps to ease asthma, improves digestion and elevates mood.

Important Note to Children: (As the summer vacations are here and kids will be spending around 60 days at home, Parents will be stressed wondering how to keep their wards occupied)

  1. Don’t disturb the sleeping cycle. Let the same cycle continue and do not allow them to get up late or go to bed late. Let them get up and go to bed at their usual time.
  2. Ask them to read the newspaper and update themselves. Ask them to play the puzzles in the newspaper.
  3. Ask them to learn at least 5 new words in a week and how to use them.
  4. Allow them to spend time on their hobby, colouring, drawing, painting or learn to play any musical instruments.
  5. If you feel that your kid is weak on any particular subject, try to help them work on it. Let them go back to school more confidently.
  6. Ask them to cover and label their text and notebooks.
  7. Do not allow much time to spend on video games as it will numb their senses.
  8. Instead, make them play scrabble and chess as this will help them in vocabulary and concentration.
  9. Motivate them to do some social service, cleaning the nearby park or their street, visit some old age homes etc.
  10. Ask them to clean their wardrobes and donate whichever is unused.
  11. Motivate them to admire nature.

Leave your thought