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Vakra Hasta Bhujangasana (cobra pose) (with curved hands)


The shape of the spinal column is similar to that of a cobra raising its head.


Pre Position

Prone Position.


Bring both the hands close near chest and place palms on the floor with fingers together pointing to the front and the thumbs drawn towards the body.
Elbows of both the hands should be kept raised towards the sky. Now touch the forehead to the ground and exhale.
Inhaling, gradually first raise the forehead and then the chin, chest and neck, and curve the spinal column. Keeping the waist, thighs and knees pressed to the floor, raise the upper part of the body only upto the naval. In this position the hands remain bent in the elbows, and the palms placed firmly on the ground. After taking this final position, continue normal breathing.


Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch.


Inhale and exhaling, with the support of the spinal column, start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead.
Place the chin on floor and hands back to the original position. Attain prone position.


Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.


People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.