Skip to content

Tiryak Bhujangasana – Swaying Cobra posture

Translation: Tiryak- swaying; bhujang- serpent, snake; asana- posture.

Tiryak bhujangasana (the swaying cobra pose) pose is a variation of the Bhujangasana (the cobra pose).

It is a very good pose to stretch the lower back. As you look over your right shoulders, the left side of the lower back muscles will get stretched and vice versa.



  •  Lie down on your stomach. Legs straight with toes pointing backward (feet can be together or apart depending on the flexibility)
  • Place the palm on the floor on the sides of the shoulder, with fingers pointing forward. Position the arms so that the elbows point backward and are close to the body.
  • Inhale and straighten the arms to lift the chest off the floor, rise only to the point till the pubic bone is in contact with the floor. Press the pubis into the ground and try to arch your back further and look over your right shoulder.
  • The arms may or may not be straight depending on the flexibility of the back.
  • Hold the pose anywhere from 15 to 30 seconds, breathing easily. Come back to the floor with an exhalation. Repeat the same on the other side.


  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Stimulates abdominal organs like the liver and kidney, stimulates appetite and alleviates constipation.
  • Soothes sciatica
  • Therapeutic for asthma as it deepens breathing.
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
  • It tones the ovaries and the uterus and helps in menstrual and some other gynecological problems.


  • Back injury
  • Headache
  • Pregnancy
  • Peptic ulcer, hernia, intestinal tuberculosis, hyperthyroidism, and carpal tunnel syndrome

Look for other postures in our asana directory