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It’s yoga time again and we at A Journalist Reveals contacted yoga expert Neha Govindan to enlighten us about a very important asana Bhujangasana, which is a part of even Surya Namaskara. This is what she had to say:


Bhujang means cobra in Sanskrit, and the movements in Bhujangasana are based on the way a cobra raises its hood.


  1. Lie down on your abdomen with your forehead on the ground, legs stretched out, toes flat on the ground, pointing out and heels together. Place your palms on the floor close to your chest. Your fingertips in line with your shoulders, elbows inwards, towards the body.
  2. Slowly, as you inhale to the count of 3 seconds, begin lifting your head and shoulders backwards and try not to rest your weight on your hands, coming up purely on the strength of your spine. Push with your palms, straighten your elbows and try to keep your feet together.
  3. Hold your breath for 6 seconds and exhaling for 3 seconds return to start position and relax for 5-10 seconds. Practice the asana three times daily and relax between rounds.

While in the final posture, one will feel some pressure in the lower back and the abdominal region.

Benefits: This asana promotes circulation to the abdominal region and strengthens the pancreas, liver and other organs in the digestive system. It relieves constipation, flatulence and other abdominal disorders. It corrects minor vertebral displacements and makes the spine flexible.

Contra-Indications: This asana must not be performed by people with cardiac problems, hernia, hypertension, lordotic spine or a huge paunch, root canal and central canal stenosis and tight para-spinals. During menstruation and advanced pregnancy also, bhujangasana is contra-indicated.

Neha Balagopalan
Neha Gopalan

About Gayatri T Rao

A double post-graduate (MSc. - Botany and MA - English Literature) Gayatri T Rao is a Senior Multimedia Journalist with vast experience in writing on varied topics.

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