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Bhujangasana, also known as Cobra Pose, is a backbend yoga asana that stretches and strengthens the spine, neck, shoulders, and abdomen. Here are the steps to perform the pose:

  • Begin by lying on your stomach on your yoga mat, with your hands by your sides and your toes flat on the mat.
  • Bring your hands up to your chest, placing your palms on the mat just next to your shoulders.
  • Inhale and press your palms into the mat, straightening your arms and lifting your chest off the mat.
  • Keep your elbows close to your sides and engage your core muscles.
  • Keep your shoulders relaxed and away from your ears.
  • Lift your gaze up towards the ceiling or sky, without compressing your neck.
  • Hold the pose for 15-30 seconds, breathing deeply.
  • To come out of the pose, exhale and slowly lower your chest and head back down to the mat.
  • Repeat the pose for 2-3 times.


  • If you have difficulty lifting your chest off the mat, you can try a modified version of the pose where you lift only your head and shoulders off the mat.
  • If you have neck problems, you can keep your gaze straight ahead instead of lifting it up.
  • If you have wrist problems, you can use fists instead of palms to support your upper body.

Note: Bhujangasana is a gentle backbend that can be done by most people, but it is important to approach the pose with caution and listen to your body. As with any yoga pose, if you have any medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.