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Saral Bhujangasana (Easy Cobra Pose) – Steps, Benefits, and Precautions

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Yoga is an age-old practice that has grown in popularity recently because of all of its health advantages. Yoga’s capacity to strengthen muscles and improve posture is one of its main advantages. Beginner-friendly asana that can assist in achieving these advantages is Saral Bhujangasana, often known as the simple cobra stance.


What is Saral Bhujangasana (Easy Cobra Pose)?

The backbend pose known as Saral Bhujangasana resembles a snake with its hood rising. It is a version of the cobra position, called Bhujangasana. Since the word “saral” means “easy,” this asana is appropriate for beginners.

Steps to Steps Practice Saral Bhujangasana

  • Lie on your stomach with your feet together and your toes flat on the ground.
  • Place your palms next to your shoulders, with your fingers pointing forward.
  • Inhale and slowly lift your head, chest, and shoulders off the ground. Keep your elbows close to your body.
  • Hold the pose for 10-15 seconds, while breathing normally.
  • Exhale and slowly lower your upper body back to the ground.
  • Repeat this process 3-4 times.

Benefits of Saral Bhujangasana (Easy Cobra Pose)

Saral Bhujangasana has several benefits for the body and mind. Some of these benefits include:

1. Improves Posture

The back, neck, and shoulder muscles may be stretched and strengthened with the use of the Saral Bhujangasana. As a result, posture is enhanced, and back pain and other associated problems are reduced.

2. Improves Digestion

By activating the abdominal organs, Saral Bhujangasana can aid in bettering digestion. Constipation and other digestive problems might also be relieved with its assistance.

3. Strengthens the Back Muscles

The back muscles are bolstered by the back-bending motion of Saral Bhujangasana. This enhances the spine’s general stability and strength as a result.

4. Boosts Energy and Confidence

Opening up the chest and lungs with Saral Bhujangasana will enhance oxygen intake and raise energy levels. Additionally, it can aid in boosting self-esteem and confidence.

5. Reduces Stress and Fatigue

A moderate backbend known as Saral Bhujangasana can assist reduce tension and exhaustion. It activates the adrenal glands, which are in charge of generating the stress hormone cortisol.

Precautions and Contraindications

  • Back injury
  • Carpal tunnel syndrome
  • Pregnancy
  • Recent abdominal surgery
  • Herniated disc

Frequently Asked Questions About Easy Cobra Pose (Saral Bhujangasana)

Saral Bhujangasana is typically discouraged during pregnancy, especially in the latter stages. Before performing this asana while pregnant, it is essential to speak with an experienced yoga instructor or healthcare provider.

Saral Bhujangasana is a beginner-friendly pose that is appropriate for anybody wishing to develop their back muscles and improve their posture.

By extending and bolstering the back muscles, Saral Bhujangasana can assist to reduce back discomfort. However, it is best to speak with a healthcare provider before attempting this pose if you have any significant back problems.

Holding Saral Bhujangasana for 10 to 15 seconds while inhaling normally is advised. Three to four times should be done in the stance.

Saral Bhujangasana does not have a special breathing method, although it is advised to breathe regularly and deeply during the position.

Saral Bhujangasana, sometimes referred to as the cobra stance, is a variant of Bhujangasana. The primary distinction between the two poses is that Saral Bhujangasana is a more straightforward rendition of the position that is simpler for novices to do.


The simple cobra pose, also known as Saral Bhujangasana, is an accessible asana for beginners that can assist to improve posture, strengthen back muscles, and lessen tension. For the majority of people, it is a secure and beneficial asana, but it’s crucial to take measures and stay away from the pose if you have any underlying health issues. Saral Bhujangasana can support general health and wellbeing when practised often.

Never push yourself over your boundaries; constantly pay attention to your body. Consult a licenced yoga instructor or a medical professional if you have any questions or concerns.

We appreciate you reading this Saral Bhujangasana post. We really hope it was instructive and useful to you.

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