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Naga-asana (Cobra Pose) Yoga With Steps, Benefits and Duration

Naga-asana (Cobra Pose) Yoga With Steps, Benefits and Duration

Posture : Naga-asana - The Cobra Pose

Translation : The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-asana. The Sanskrit word bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.

Pronunciation : na-gah-sa-na

Difficulty : Level 4

"Let the body, from navel to toes, touch the ground, the palms placed upon the ground, and raise gently the upper part of the body (from navel to head) like a snake. This posture increases the gastric fire; it destroys all diseases and by constant practice leads to the awakening of Kundalini."

Instructions :

  1. Initially you have to Lie on your stomach with the head turned to one side of the body and the arms alongside of your body with palms in upward direction.
  2. Now turn your head and place your chin on the surface. Firstly inhale then exhale slowly through your nostrils and turn the arms around until your hands are placed just under the chin with your palms down and the tips of your fingers of each hand almost touching each other and the elbows to the Ground.
  3. Inhale slowly through the nostrils, press down on the hands towards the floor and lift the torso from the waist in upward direction on the floor, bending your spine backwards and straightening your arms. Keep your hips on the surface.
  4. After then, tilt the head as far back as possible and keep the same posture for the duration of the inhaled breath.
  5. At last exhale your breath and reverse this process to come back to position #1.

Comments :

Some people find it difficult as holding the breath while the posture is held,at that time breath gently through the nostrils. Other may find that they are able to arch the spine back even more than in the initial arch in step 3. You can also try "walking" the hands towards the pelvic region and stretching the head further back.

In addition to the obvious benefits to the spine and lower back, the standard variation of the naga-asana strengthens the wrists while hand movements and stretches the muscles in the chest while breathing By maintaining a steady exertion a greater arch in the spine, the stomach and pelvic muscles are strengthened. Greater strength in these bodyareas can be cultivated by performing the variations where your arms remain on the ground.

Iyengar, a renowned expert in yoga-asanas, claims that displaced spinal discs can be replaced back to their original place by practicing the naga-asana.

Duration / Repetitions :

Hold the posture for either the duration of a held inhaled breath or from one-half to three minutes. Repeat the naga-asana two to five times.


  1. Affects the Adrenal Glands, sending them a richer supply of blood.
  2. Naga-asana is the asana that affects the adrenal glands of the body by supplying a higher amount of blood. This asana helps in the hormonal functioning of the body.

  3. Tones Uterus, Ovaries and Liver.
  4. This asana helps in toning of uterus and their nearby body parts like ovaries during pregnancy. It also helps in the toning of liver by hearing sounds.

  5. Muscles are strengthened by the practice of the Cobra Pose.
  6. With naga-asana body muscles including back,abdomen and upper area are strengthened.Moreover it can help in regulation of body functions including absorption ,digestion etc.

  7. Aids in relief and elimination of menstrual irregularities.
  8. Practice of Cobra pose act as an aids in relieving from cramping.It also helps in the elimination of menstrual irregularities .By doing this practice menstrual comes in a regular period and are painless.

  9. Relieves constipation.
  10. Constipation means bowel movements that are hard to pass. Naga-asana is the best asana to exert pressure on abdominal area to relieve constipation.

  11. People suffering from gas after meals will find this pose very useful.
  12. Gastritis is the major problem which is seen among people.So this pose is very useful for people who are suffering from gas after taking their meal.

  13. Excellent for slipped discs.
  14. The Cobra pose helps in adjusting the displacements in the spinal columns and also toning the sympathetic nerves.It also helps in replacing the discs back to its normal position in natural way.

  15. Beneficial for back ache

Naga-asana is beneficial for backache by relaxing the muscles of the body parts which gets tired due to overwork or long hours of standing.


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