What is Cobra Pose?
English Name: Cobra Pose
Sanskrit Name: Bhujangasana (pronounced boo-jang-GAHS-uh-nuh)
Category: Backbend, Prone Pose, Beginner-Friendly, Energizing
Cobra
Pose
Cobra Pose, or Bhujangasana, is a foundational yoga backbend practiced lying face-down and lifting the chest. It’s commonly used in warm-ups, Sun Salutations, and therapeutic sequences to increase spinal flexibility, open the heart, and strengthen the back body. Gentle yet powerful, Cobra Pose teaches practitioners how to activate the spine and core while staying grounded and relaxed.
In Cobra Pose, the front body stretches while the back body strengthens. It encourages a deep breath, expands the chest, and helps counteract the effects of slouching or prolonged sitting. Whether practiced on its own or as part of a sequence, Bhujangasana is a gateway to deeper backbends and improved posture.
Benefits of Cobra Pose
- Strengthens the Back: Builds strength in the spine, shoulders, and arms
- Improves Posture: Counteracts slouching and forward-head posture
- Opens the Chest & Lungs: Expands breathing capacity
- Stimulates Digestion: Gently compresses abdominal organs
- Boosts Energy & Mood: Opens the heart and lifts mental fog
How to Practice Cobra Pose
- Lie face down with legs extended, tops of the feet pressing into the mat.
- Place your palms under your shoulders, elbows close to the body.
- On an inhale, press gently into your hands and lift your chest.
- Keep the elbows slightly bent and shoulders relaxed down the back.
- Engage your legs and avoid over-compressing the lower spine.
- Hold for 3–5 breaths, then exhale to lower slowly to the mat.
- To exit, gently release back to the floor and rest with your head turned to one side.
Alignment Tips & Cues for Cobra Pose:
Alignment Tips:
- Keep elbows close to the ribcage
- Press firmly into the tops of the feet
- Engage thighs and glutes without clenching
- Lift from the chest, not just the hands
- Avoid crunching the neck—gaze slightly forward or down
Simple & Effective Cueing Suggestions:
- “Press into the tops of your feet.”
- “Draw your heart forward and up—elongate the spine.”
- “Hug elbows in and roll shoulders down.”
- “Lift your chest.”
- “Spread across your collarbones.”
Contraindications
1. Back or Neck Injury: Avoid deep backbends without medical clearance
2. Recent Abdominal Surgery: Pressure on the abdomen may cause strain
3. Pregnancy: Lying face-down is not recommended during any trimester
4. Carpal Tunnel Syndrome: Weight-bearing in the wrists may cause discomfort
5. Herniated Discs or Sciatica: Modify or consult a healthcare provider before practicing
Modifications & Variations of Cobra Pose
Modifications
- Low Cobra: Keep a minimal lift with elbows bent and low to the floor
- Forearm Cobra: Keep forearms on the mat for less wrist strain
- Use a folded blanket under the pelvis for more comfort and support
Variations
- Baby Cobra: Lift just the chest and hands hover or lightly touch the mat
- Upward-Facing Dog (Urdhva Mukha Svanasana): A deeper backbend with thighs lifted
- Twisted Cobra: Slightly turn the head and chest to one side for a mild twist
- Sphinx Pose: Rest on forearms with chest lifted for a more supported variation
Common Mistakes to Avoid
- Overarching the lower back: Engage core and legs to distribute the bend evenly
- Locking the elbows: Keep a microbend and use back strength over arm force
- Shrugging shoulders: Draw shoulder blades down and away from ears
- Tilting the head back: Keep the neck long to avoid strain
- Pressing too much with hands: Focus on spinal extension, not just pushing up
When to Avoid or Modify Cobra Pose
- Low back pain or disc issues: Use Low Cobra or Sphinx instead
- Neck strain: Keep the chin slightly tucked and gaze forward or down
- Recent abdominal surgery or intense core work: Avoid full engagement until healed
- Pregnancy: Substitute with chest-opening poses that don’t involve lying on the belly
- Wrist discomfort: Try Forearm Cobra or place fists under shoulders
Why Practice Cobra Pose?
Cobra Pose is a fundamental posture that strengthens the back, improves posture, and opens the chest. It helps relieve tension from hours of sitting or working at a desk and brings fresh energy to the spine and heart space. With regular practice, Bhujangasana can support spinal health, deepen your breath, and elevate your mood. Its simplicity makes it a staple for both beginners and experienced yogis.
Frequently Asked Questions
Is Cobra Pose safe for beginners?
Yes—especially Low Cobra. Start small and use breath to guide the lift.
Can Cobra Pose help with back pain?
In many cases, yes—it strengthens spinal muscles and improves posture. But it should be done gently and pain-free.
What’s the difference between Cobra and Upward-Facing Dog?
Cobra keeps the thighs on the floor and uses more spinal muscle engagement; Upward Dog lifts the thighs and requires more strength and flexibility.
Related Poses:
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