Bhujangasana, also known as Cobra Pose, is a backbend yoga pose. To perform it, one lies face down on the floor and presses up using the hands and feet, lifting the chest while keeping the legs and pelvis on the floor. Holding the pose strengthens the spine and reduces back pain and fat in the abdominal region. It also stretches the chest, lungs, shoulders, and abdomen while strengthening the hips and pelvis.

1. Bhujangasana – Cobra Posture
Presenter Name

2. Bhujangasana – Cobra Posture

3. Bhujangasana – Cobra Posture
Bhujangasana – Cobra Posture (bhujanga – serpent or snake)
Practice:
1. Lie on your abdomen in prone posture.
2. Place the palms by the side of the waist, by keeping elbow straight and locked.
3. Inhale, lift your chin, chest, abdomen, till pelvic region.
4. Keep the legs straight and tightened at the knees, balancing at your palms and legs.
5. Stretch and lengthen the head neck and trunk as far back as possible.
6. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen
your shoulder.
7. Press the tops of the feet and thighs and the pelvic region firmly into the floor.

4. Bhujangasana – Cobra Posture
8. Stay in this posture for 10 to 30 seconds comfortably, breathe smoothly and slowly through
nostrils.
9. Exhale, return back to prone posture and relax it. Hold the pose anywhere from 15 to 30
seconds, breathing easily.
Benefits:
1. Strengthens the entire spinal muscles.
2. Reduces the abdominal excessive fat.
3. Useful in management of respiratory problems and back problems.
4. Stretches arms, chest and lungs, shoulders, and abdomen.
5. Firms the buttocks, hip joints and pelvic region.