Striking Cobra Pose

Shashank bhujangasana

  • Assume Table Position.
  • Lower the hips back so the buttocks rests on the heels.
  • Keep the hands on the floor, the arms straight and rest the forehead on the floor in front of the knees. Assuming the Held Child’s Pose (Shashankasana).
  • Without moving the position of the hands, slide the chest forward to just above the floor until it is in line with the hands.
  • Have the elbows in close to the body.
  • Move the chest further forward and then upward, straighten the arms and lower the pelvis to the floor. Assuming the Cobra Pose (Bhujangasana).
  • Ideally the nose and chest brush the surface of the floor as the body moves forward.
  • Have the back arched, chest open and head raised.
  • Hold for a few seconds then slowly raise the buttockes and move the body backwards, keeping the arms straight, returning to Child’s Pose (Shashankasana).
  • Practice up to 7 rounds.



  • The flexibility of the spine.
  • Sensations in the arms, shoulders, chest and abdomen.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • High blood pressure.
  • Slipped disc.
  • Vertigo.
  • Hernia.


  • Stretches the back muscles.
  • Releases pressure on the spinal disc.
  • Relieves backache.
  • Regulates the adrenal glands.
  • Tones the pelvic muscles and the sciatic nerves.
  • Beneficial for the male and female reproductive system.
  • Strengthens the abdominal, pelvic region and the back muscles.
  • Improves the functioning of the liver, kidney and other visceral organs.

Practice note

  • Keep the hands in the same position throughout the practice.