Ardha Bhujangasana – Half Cobra Pose


Ardha Bhujangasana – Half Cobra Posture is a posture of extension or posterior flexion of the spine, easy to perform and to which we can resort whenever we cannot perform Bhujangasana , or in preparation for it.Ardha Bhujangasana - half cobra pose

Ardha Bhujangasana Technique

  • Lie face down.
  • Use your back muscles to elevate your head and upper torso.
  • Press your elbows against the ground.
  • Arch the chest area of ​​your spine.
  • Look straight ahead.

How long Should you Hold the Half Cobra Pose?

20 to 30 seconds should suffice.

Benefits of the Half Cobra Pose

  • Strengthens and makes the back and spine more flexible, correcting disc deviations.
  • Revitalizes chest and neck muscles.
  • Massage the abdominal region and kidneys.
  • Improves intestinal, ovarian and prostate function.
  • Avoid lumbago, sciatica and asthma.


Do not perform this asana if you have the following injuries or ailments:

  • Back injury
  • Headache
  • Pregnancy
  • Wrist problems

Frequently Asked Questions


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