How to Combine Bhujangasana with Other Poses for a Full-Body Workout

How to Combine Bhujangasana with Other Poses for a Full-Body Workout?

‘Bhujangasana’ is another name for the ‘Cobra Pose’. It is a reclined and prone yoga action with various benefits for the body and brain. When done correctly, Bhujangasana stretches and strengthens the whole front part of the body and engages the abdominals and diaphragm, drawing attention to the chest and spine.

Generally, this Tanaka is the first or last of the yoga sequence, as it heats the back body and smooths the transition from one pose to another.

Twisting the Bhujangasana with other yoga poses will leave you with a well-balanced, whole-body workout regimen that will strengthen other muscle groups, such as the core and back.

Planning the sequence (postures’ succession), which gives a good workout, increases the heart rate for both cardiovascular benefit and comfort. Here are some of the best ways to combine Bhujangasana with other asanas for a complete yoga practice:

Pair Bhujangasana with Standing Poses

Sun salutations are a great way to start your practice, as they increase heat and blood circulation. Incorporating Ujjayi breathing in addition to the undulating movements plus Bhujangasana gives an exhilarating sensation as you commence practice.

In addition to the sun salutations, move to the standing poses like Warrior I and II, Triangle, and the Tree Pose as a follow-up. Exercises will be tailored precisely to train the legs, glutes, shoulders, and arms.

These muscles will be toned and useful. But do this in reverse, that is, go from a backbend to a forward bend (such as a standing forward bend).

Add Hip Openers

Since Bhujangasana requires external rotation of the hips and thigh bones, it’s helpful to include hip openers that facilitate this external rotation. Try poses like a low lunge, pigeon Pose, or lizard lunge before going into your backbends.

These allow the hips and thighs to open more freely. For a stronger effect, try incorporating hip openers again after your back bending sequence when the hips and thighs are warm. This prepares the body for other poses that require external rotation, like Warrior II.

Practice Backbends and Inversions

No backbend practice is complete without complementary full-body backbends and inversions. Poses like Upward Facing Dog, Camel Pose, and Bridge Pose are excellent sequencing options that provide a natural progression of back bending.

Be mindful not to overdo it, though; gently come out of any pose that causes pain or strain. Counterposes like Child’s Pose re-establish balance.

Inversions like Downward Facing Dog and Standing Forward Fold relieve back tension after deep backbends. They also allow for core engagement without excessive spinal extension.

Work up to more challenging inversions like headstands and shoulder stands when your core and back are stronger. Keep the neck relaxed and avoid overarching the lower back.

Add Twists for Spinal Health

Twisting poses increase mobility of the spine and rib cage, which counterbalances backbends nicely. Try gentle seated twists like Ardha Matsyendrasana after backbends.

Warrior, If you include standing poses for revolved variations such as Revolved Triangle Pose or Revolved Warrior, you integrate an even deeper twisting action.

These 200 hour yoga poses wring out the spine, keeping it supple. They also stimulate the abdominals and obliques, supporting a strong core.

Finish with Forward Folds

Do extended forward bending poses like wide-legged bends, seated folding postures, and standing-forward folds as the final phase of the bending series, which has to restore values. It is complex to maintain the non-fatigue of the back muscles during workouts.

It will stretch and strengthen the back body thoroughly, but then it will be reflexively relaxed. Demonstrating the fact that hamstrings and calves could be lengthened by the classical forward fold pose lies in the way we do them (compare bow curves).

Pause to get there and spend at least a minute in these postures while relaxing and taking a deep breath.

Sample full-body flow with Bhujangasana:

Here is one example of how to sequence a full practice incorporating Bhujangasana:

Cat/Cow flow: 5 rounds
Downward Facing Dog: Start with 5 deep breaths
Forward Fold: 5 breaths
Half Lift: 5 breaths
Low Lunge: 5 breaths on one side and 5 on the other.
Pigeon Pose: I will rest 5 times on each side.
Table Top: 5 breaths
Bhujangasana: 5-8 breaths
Child’s Pose: 1 minute
Downward-facing Dog: deep breaths.
Standing Forward Fold: up to 5 respiratory cycles while my gaze remains steady and my senses are heightened.
Half Lift: 5 breaths
Standing Backbend: 5 breaths
● Camel Pose: 5 breaths
Wide-Leg Forward Fold: 5 pants.
Bridge Pose: 5 breaths
Reclined Twist: Breathe in for 5 seconds and out for 5 seconds, alternating between lungs.
Legs up the wall: time: 5

This warm-up has it all: hip openers, backbends, inversions, twists, and forward folds in one sequence, which provides a harmonious outcome. This way means the body expands naturally with ease without getting hurt; on the other hand, the longer you hold the child’s pose, the more rest you get after the more intense postures.

Always listen for your body’s signals to make the right call about required rest times. Increase the duration of the poses from the start and gradually as your strength grows.


In summary, yoga poses associated with the snake cobra provide an overall positive natural workout when done with other yoga poses. Next, the benefit of breathing and exercising conscientiously is that it grants maximum improvement and limits the number of injuries.

An intelligently developed yoga practice not only increases the strength of the entire body but also increases the body’s flexibility, imparts vitality, stimulates the internal organs, and calms the mind.

If you continue to practice Bhujangasana, your body will steadily have the profound power advantage of full-body pampering, including this pose.




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