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Saral Bhujangasana – Easy Cobra Posture – Sphinx Posture

Translation: Saral – easy; bhujang- serpent, snake; asana- posture.

Saral bhujang asana is the easier version of Bhujangasana. If you find the full cobra pose difficult or you have some injuries in your wrist then you can replace it with this easy cobra pose.

Most of our time during the day is spent in some kind of forward bend or mild forward bend, like lifting things up, sitting, etc. From only doing the forward bends our spine might get a bit misaligned, to bring the spine back to the neutral position you can try this pose.

Try to incorporate this pose in your daily life too to balance out all the effects of the forward bends. You can be in this pose while watching tv, reading, working on a laptop, etc.



  • Lie flat on the stomach, with your chin on the floor, legs straight, feet together and the toes pointing backward
  • Bend the elbows and place the hand’s shoulder-width apart beside the head, fingertips in line with the crown of the head. Keep the elbows tucked into the sides of the body.
  • Inhale, and lift your head, chest, and shoulders up, so that elbows are at ninety degrees. The forearm will still be resting on the ground. Keep the shoulders down and away from the ears, and the chest broad.
  • Work on bringing the sternum closer to the floor.
  • Hold the position for a comfortable amount of time breathing normally.
  • Exhale, and lower the body down.


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