108 Days of 108 Yogasanas Journey : The 3rd Asana: Bhujangasana (Cobra Pose)

Siddharth Ravat

Bhujangasana, commonly known as the Cobra Pose, is the third asana in the sequence of 108 yogasanas. This pose derives its name from the Sanskrit words “bhujanga,” which means snake or serpent, and “asana,” which means posture or pose. Just like a cobra gracefully raises its hood, this asana resembles the raised posture of a cobra, making it both visually and spiritually significant.

Benefits of Bhujangasana:

  1. Spinal Health: Bhujangasana is renowned for its ability to strengthen the spine. Regular practice can alleviate back pain, improve posture, and enhance the flexibility of the entire spine.
  2. Digestive Health: The Cobra Pose stimulates the abdominal organs, helping in digestion and relieving constipation. It can also aid in the detoxification process of the body.
  3. Respiratory Benefits: This asana opens up the chest and increases lung capacity, making it beneficial for individuals with respiratory issues like asthma.
  4. Stress Reduction: The gentle backbend of Bhujangasana can help alleviate stress and fatigue. It is known to have a calming effect on the mind, reducing anxiety and promoting mental clarity.
  5. Strengthens the Upper Body: The Cobra Pose strengthens the muscles of the upper back, shoulders, and arms. It can be particularly beneficial for those looking to tone and sculpt their upper body.

How to Practice Bhujangasana:

  1. Begin by lying flat on your stomach, with your forehead resting on the mat and your toes pointing away from you.
  2. Place your palms near your chest, fingers spread wide, and elbows tucked close to your body.
  3. Inhale slowly as you lift your chest off the ground, using your back muscles. Keep your pelvis and legs firmly on the mat.
  4. Ensure that your shoulders are away from your ears, and your neck is in a neutral position, not straining backward.
  5. Hold the pose for a few breaths, and with each inhale, try to lift your chest a bit higher.
  6. Exhale as you gently release back to the mat.
  7. Repeat the pose for 3-5 rounds, gradually increasing the duration as you become more comfortable.


Bhujangasana, the Cobra Pose, is a powerful addition to your 108 days of 108 yogasanas journey. Its physical and mental benefits make it a valuable practice for enhancing your overall well-being. Remember to approach each asana with patience, mindfulness, and respect for your body’s capabilities. As you continue on this transformative journey, let Bhujangasana help you awaken your inner strength and vitality.

16 thoughts on “108 Days of 108 Yogasanas Journey : The 3rd Asana: Bhujangasana (Cobra Pose)”

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