Easy Cobra Pose-Sarala Bhujangasana

Easy Cobra Pose

  • Sarala Bhujangasana

Sarala Bhujangasana (Easy Cobra Pose) is an intermediate level yoga asana performed in the prone position. The name is derived from the Sanskrit words  ’Sarala’, meaning Easy, ‘Bhujang’, meaning Cobra and ‘asana’ meaning posture respectively. The most significant benefit of Sarala bhujangasana is that it enhances blood circulation while also perhaps strengthening the spine and toning the abdomen. Consistent practise of this asana, also reduces the belly fat. Easy Cobra Pose stimulates  Anahata chakra.

Steps to do Easy Cobra Pose / Sarala Bhujangasana

  • Lie down on your stomach, legs straight with toes pointing backwards, knees together.
  • Place both the arms, beside the chest, palms on the floor, elbows touching the mat and under the shoulders.
  • Inhale and lift the head, chest and shoulders up so that the elbows are at 90 degrees.
  • Hold the posture for a few deep and steady breaths.
  • To relax, exhale and lower the chest and head.
  • Rest in Makarasana(Crocodile Pose).

Tips for beginners

  • If you are a beginner and  want to lessen the force of the back bend, you can move your elbows forward.
  • Ensure pointing your elbows backwards rather than pointing outwards.
  • Ensure maintaining the connection between pelvis and the floor .


  • Strengthens the arms and shoulders.
  • Reduces stiffness in the back.
  • Relieves mild backaches

Watch out for

  • Practitioners with severe back problems and spondylitis should avoid this asana.
  • Please avoid during pregnancy.


  • If you are planing to intensify the practise of this asana, you can move your hands slightly close to your body.
  • Bhujangasana(Cobra Pose) is the advanced variation of sarala bhujangasana.