Cobra Pose
Bhujangasana
Cobra Pose (Bhujangasana, meaning "serpent" or "snake" in Sanskrit) is a foundational backbend that appears in almost every yoga tradition, from gentle Hatha to the opening sequence of Ashtanga Vinyasa. The pose mimics the shape of a cobra rising from the ground, lifting the chest and broadening the collarbone while keeping the pelvis grounded and the elbows gently bent. This makes it gentler and more accessible than its stronger cousin Upward-Facing Dog, and ideal for anyone building spinal mobility from scratch or returning to practice after a break. Practised regularly, it counters the effects of prolonged sitting and screen time, restoring length to the front of the body and strength to the back.
Benefits
- Strengthens the spine and erector muscles
- Opens the chest and lungs, improving breathing
- Firms the buttocks
- Soothes sciatica
- Stimulates the abdominal organs
Step-by-Step Instructions
- 1
Lie on your belly with your legs extended, tops of your feet on the mat.
- 2
Place your palms on the mat beside your lower ribs, elbows close to your sides.
- 3
Press the tops of your feet and pubic bone gently into the mat.
- 4
On an inhale, straighten your arms partially to lift the chest.
- 5
Keep a bend in the elbows; this is not a full arm extension.
- 6
Roll your shoulders back and down, broadening across the collarbone.
- 7
Hold for 3–5 breaths, then lower on an exhale.
Common Mistakes to Avoid
Fully straightening the arms: low cobra keeps the elbows bent
Crunching the neck back: keep it long and neutral
Lifting the hips: keep the pubic bone grounded
Flaring the elbows: keep them hugging in toward the ribs
Modifications & Variations
Keep the elbows deeply bent for a gentler stretch
Place hands wider apart to reduce pressure on the spine
Safety Notes
⚠Back injury or surgery: consult a teacher
⚠Pregnancy
⚠Wrist injury
