{"id":206,"date":"2023-10-18T14:57:03","date_gmt":"2023-10-18T14:57:03","guid":{"rendered":"https:\/\/adiyogaashram.com\/blog\/?p=206"},"modified":"2025-04-05T16:05:12","modified_gmt":"2025-04-05T16:05:12","slug":"shashank-bhujangasana-steps-and-benefits","status":"publish","type":"post","link":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/","title":{"rendered":"Shashank Bhujangasana: Learn the Striking Cobra Pose with Step-by-Step Instructions"},"content":{"rendered":"\n<p>Discover the serpentine elegance of Shashank Bhujangasana, a yoga posture that gracefully combines strength and flexibility. This asana, akin to a striking cobra, embodies the harmonious union of breath and movement, offering practitioners a transformative experience on the mat. Explore the art of balance and poise in this profound yoga pose.<\/p>\n\n\n\n<p><strong>Steps to Perform Shashank Bhujangasana:<\/strong><\/p>\n\n\n\n<ul>\n<li>Begin in the Marjari-asana position, with palms flat on the floor beneath the shoulders, about half a meter apart.<\/li>\n\n\n\n<li>Transition into Shashankasana by stretching the arms forward, in line with the shoulders.<\/li>\n\n\n\n<li>Maintaining the hand position, slowly slide the chest forward just above the floor, resembling the movement of a snake.<\/li>\n\n\n\n<li>Gradually move the chest upward, straightening the arms, and lower the pelvis to the floor.<\/li>\n\n\n\n<li>Aim to have the nose and chest gently touch the surface, without straining.<\/li>\n\n\n\n<li>Bring the hips as close to the floor as possible while keeping the arms straight.<\/li>\n\n\n\n<li>In the final position, the arms should be straight, the back arched, and the head raised, similar to Bhujangasana. The navel should not touch the floor.<\/li>\n\n\n\n<li>Hold the position briefly while retaining the breath.<\/li>\n\n\n\n<li>Slowly raise the buttocks and move backward, keeping the arms straight, returning to Shashankasana.<\/li>\n\n\n\n<li>Complete one round without reversing the previous movement.<\/li>\n\n\n\n<li>Relax the body briefly before starting the next round.<\/li>\n<\/ul>\n\n\n\n<p><strong>Breathing Technique<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Inhale during the forward movement.<\/li>\n\n\n\n<li>Hold your breath briefly in the final position.<\/li>\n\n\n\n<li>Exhale while returning to Shashankasana.<\/li>\n<\/ul>\n\n\n\n<p><strong>Awareness:<\/strong><\/p>\n\n\n\n<ul>\n<li>Physical awareness should be on synchronizing movements with the breath.<\/li>\n\n\n\n<li>Spiritual awareness should focus on Swadhisthana Chakra.<\/li>\n<\/ul>\n\n\n\n<p><strong>Sequence:<\/strong><\/p>\n\n\n\n<ul>\n<li>This asana can be practiced directly after Shashankasana and followed by Tadasana.<\/li>\n<\/ul>\n\n\n\n<p><strong>Benefits of Shashank Bhujangasana:<\/strong><\/p>\n\n\n\n<ul>\n<li>Provides similar benefits to Bhujangasana and Shashankasana.<\/li>\n\n\n\n<li>Tones female reproductive organs and alleviates menstrual disorders.<\/li>\n\n\n\n<li>Excellent post-natal asana, strengthening the abdominal and pelvic region.<\/li>\n\n\n\n<li>Tones and improves the functioning of the liver, kidneys, and other visceral organs.<\/li>\n\n\n\n<li>Relieves back pain and general spine stiffness by stimulating and balancing spinal nerves.<\/li>\n<\/ul>\n\n\n\n<p><strong>Practice Notes:<\/strong><\/p>\n\n\n\n<ul>\n<li>Maintain consistent hand positioning throughout the entire practice.<\/li>\n<\/ul>\n\n\n\n<p><strong>Note:<\/strong><\/p>\n\n\n\n<p>Shashank Bhujangasana is a yoga posture that delicately combines backward and forward spine flexion, offering numerous physical and spiritual benefits to practitioners.<\/p>\n\n\n\n<p>Learn to Know More About Yoga Asana So You Can Visit <a href=\"https:\/\/adiyogaashram.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best Yoga Ashram in Rishikesh<\/a> and Join <a href=\"https:\/\/adiyogaashram.com\/200-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">200 Hour Yoga Teacher Training in Rishikesh<\/a> and <a href=\"https:\/\/adiyogaashram.com\/300-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">300 Hour Yoga Teacher Training in Rishikesh<\/a> and <a href=\"https:\/\/adiyogaashram.com\/500-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">500 Hour Yoga Teacher Training in Rishikesh<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover the serpentine elegance of Shashank Bhujangasana, a yoga posture that gracefully combines strength and flexibility. This asana, akin to a striking cobra, embodies the<\/p>\n","protected":false},"author":1,"featured_media":717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Shashank Bhujangasana Steps and Benefits<\/title>\n<meta name=\"description\" content=\"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shashank Bhujangasana Steps and Benefits\" \/>\n<meta property=\"og:description\" content=\"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-18T14:57:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-05T16:05:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1414\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/\",\"url\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/\",\"name\":\"Shashank Bhujangasana Steps and Benefits\",\"isPartOf\":{\"@id\":\"https:\/\/adiyogaashram.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg\",\"datePublished\":\"2023-10-18T14:57:03+00:00\",\"dateModified\":\"2025-04-05T16:05:12+00:00\",\"author\":{\"@id\":\"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6\"},\"description\":\"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.\",\"breadcrumb\":{\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage\",\"url\":\"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg\",\"contentUrl\":\"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg\",\"width\":2000,\"height\":1414,\"caption\":\"shashank bhujangasana\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/adiyogaashram.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Shashank Bhujangasana: Learn the Striking Cobra Pose with Step-by-Step Instructions\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/#website\",\"url\":\"https:\/\/adiyogaashram.com\/blog\/\",\"name\":\"\",\"description\":\"Residential Yoga Teacher Training in Rishikesh\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/adiyogaashram.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/8d7df293b26c3e03a718abafa65b674c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/8d7df293b26c3e03a718abafa65b674c?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"sameAs\":[\"https:\/\/adiyogaashram.com\/blog\"],\"url\":\"https:\/\/adiyogaashram.com\/blog\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Shashank Bhujangasana Steps and Benefits","description":"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Shashank Bhujangasana Steps and Benefits","og_description":"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.","og_url":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/","article_published_time":"2023-10-18T14:57:03+00:00","article_modified_time":"2025-04-05T16:05:12+00:00","og_image":[{"width":2000,"height":1414,"url":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/","url":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/","name":"Shashank Bhujangasana Steps and Benefits","isPartOf":{"@id":"https:\/\/adiyogaashram.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage"},"image":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg","datePublished":"2023-10-18T14:57:03+00:00","dateModified":"2025-04-05T16:05:12+00:00","author":{"@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6"},"description":"Shashank Bhujangasana Learn the Striking Cobra Pose with Step-by-Step Instructions. Its Benefits and Precautions.","breadcrumb":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#primaryimage","url":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg","contentUrl":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/10\/30.jpg","width":2000,"height":1414,"caption":"shashank bhujangasana"},{"@type":"BreadcrumbList","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/shashank-bhujangasana-steps-and-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/adiyogaashram.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Shashank Bhujangasana: Learn the Striking Cobra Pose with Step-by-Step Instructions"}]},{"@type":"WebSite","@id":"https:\/\/adiyogaashram.com\/blog\/#website","url":"https:\/\/adiyogaashram.com\/blog\/","name":"","description":"Residential Yoga Teacher Training in Rishikesh","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/adiyogaashram.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6","name":"admin","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/8d7df293b26c3e03a718abafa65b674c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/8d7df293b26c3e03a718abafa65b674c?s=96&d=mm&r=g","caption":"admin"},"sameAs":["https:\/\/adiyogaashram.com\/blog"],"url":"https:\/\/adiyogaashram.com\/blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/206"}],"collection":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/comments?post=206"}],"version-history":[{"count":1,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/206\/revisions"}],"predecessor-version":[{"id":208,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/206\/revisions\/208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/media\/717"}],"wp:attachment":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/media?parent=206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/categories?post=206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/tags?post=206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}