Bhujang Asan, also known as the Cobra Pose, is one of the most widely practiced yoga postures in India. It is part of the traditional Hatha Yoga system and also included in the Surya Namaskar sequence. The name comes from the Sanskrit word "Bhujang" which means serpent or snake, and "Asan" which means posture. When a person performs this asana, the raised chest and extended spine resemble the hood of a cobra, which is why it is called Bhujang Asan. This posture has been practiced in India for centuries as a way to maintain a healthy spine, improve breathing, and increase overall energy in the body.
To practice Bhujang Asan, one lies down on the stomach with the legs stretched out and feet together. The palms are placed flat on the ground just below the shoulders. While keeping the elbows close to the body, the upper body is slowly lifted by pressing the palms down and arching the back. The chest is expanded and the face is raised upwards while the lower body from the navel down remains on the ground. The shoulders are rolled back and the neck is kept long without straining. Breathing is steady and deep during this posture. After holding for a few seconds, one slowly comes back down to rest. It is usually repeated two to three times depending on the practitioner’s comfort.
This asana provides many health benefits. It strengthens the spine and makes the back more flexible. People who spend long hours sitting or working at a desk often develop stiffness and back pain, and Bhujang Asan is a natural way to reduce such discomfort. It also helps in opening up the chest and improving lung capacity, which makes breathing deeper and easier. In traditional practice, it is said to stimulate the digestive organs, helping to reduce problems like constipation and indigestion. Regular practice can also reduce fatigue and stress, as it opens the heart region and encourages better blood circulation. For women, Bhujang Asan is often suggested to reduce menstrual discomfort when practiced correctly under guidance.
However, like all yoga postures, this asana should be done with care. People with severe back injuries, hernia, or recent abdominal surgery should avoid it unless advised by a yoga teacher or doctor. Pregnant women should also not perform this posture. The key to gaining benefit is not to force the body but to gradually improve flexibility and strength over time. In Indian households, it is often taught by elders as part of a simple morning routine, along with other postures and breathing exercises. Even beginners can learn it easily with regular practice.
In India, yoga is not just exercise but a way to balance body and mind. Bhujang Asan holds a special place because of its simplicity and effectiveness. It connects the practitioner with energy, vitality, and a sense of openness. When performed daily, it supports both physical health and mental peace. For ordinary people who wish to stay active and free from common problems like back pain, stiffness, or shallow breathing, this asana can be an easy and safe solution. The beauty of Bhujang Asan is that it requires no equipment and can be practiced anywhere on a simple mat.
In conclusion, Bhujang Asan is a timeless gift of yoga from India that continues to help millions of people live healthier lives. Its gentle movements make the spine strong, its opening posture improves breathing, and its calming effect supports the mind. Practicing this asana regularly can bring a natural balance to the body and uplift the spirit. Simple, safe, and deeply beneficial, Bhujang Asan is truly a yoga practice for everyone.
