Cobra Pose
Cobra Pose: Step-by-Step Instructions
Realign and tone your spine while opening up your heart in Cobra Pose (Bhujangasana).
Bhujangasana
(Pronounced as "boo-jang-GAHS-anna")
The Sanskrit word bhujanga means "serpent" or "snake." In this pose, you roll your torso up like a snake preparing to strike its prey.
How to Do Cobra Pose
Follow these five steps to safely enter and hold Cobra Pose with proper alignment.
| Step | Key Action | Focus Area |
|---|---|---|
| 1 | Lie face down, palms by pelvis, toes pointed | Foundation and hand placement |
| 2 | Tighten knees, tuck tailbone, press thighs down | Leg engagement |
| 3 | Inhale, press palms to lift torso (pelvis stays down) | Spinal extension |
| 4 | Raise sternum, expand chest, tuck shoulder blades | Chest opening |
| 5 | Hold 15 to 30 seconds, exhale to release | Duration and exit |
Step One
Lie face down on your yoga mat. Put your legs and feet together, keeping the fronts of your feet resting on the ground. Point your toes. Press the palms of your hands down on the mat by the sides of your pelvis. Keep your elbows in line with your wrists.
Step Two
Tighten your knees to straighten your legs firmly. Tuck your tailbone in and press the tops of your thighs into the floor.
Step Three
Inhale while pressing your palms down to lift your torso up from the floor. Your pelvis stays in contact with the mat while you keep the weight of your body on your hands and legs.
Use your legs and abdominal muscles to pull yourself up so that your torso and head are perpendicular to the ground. Do not lift your pelvis off the ground to achieve this stretch; simply stretch up as far as you can.
Step Four
Inhale as you raise your sternum up and expand your chest. Do not try to push your ribs forward. Instead, try to lengthen the front of your torso straight up.
Use each inhalation to let your chest raise up as you tuck your shoulder blades into your back, keeping your shoulders down. Use each exhalation to let your tailbone and pelvis sink down more to the floor.
Do not straighten your arms unless you do the advanced variation described later under "Deepen The Pose."
Step Five
Remain in the pose for 15 to 30 seconds, breathing normally. Roll back down to the floor on a long exhalation.
Beginner's Tip:
To find the proper height you can hold without straining your back, lift your hands off the floor briefly to see where you can support yourself without them. Your legs, abdominals, and back muscles should do most of the work rather than relying heavily on your hands.
Cobra Pose Information
Below is a quick reference guide covering the essential details, level, and precautions for Cobra Pose.
| Detail | Information |
|---|---|
| Sanskrit Name | Bhujangasana |
| Pose Level | Level 1 (Beginner) |
| Primary Focus | Spinal extension and chest opening |
| Hold Duration | 15 to 30 seconds |
| Cautions | Back injuries, abdominal surgery, carpal tunnel, pregnancy |
Sanskrit Name:
Bhujangasana
Pose Level:
Level 1
Contraindications and Cautions:
Recent lower-back injuries
Recent abdominal surgeries
Carpal tunnel syndrome
Pregnancy or menstruation
Modifications and Props:
If you struggle to raise yourself from the floor, try a chair variation. Brace a chair against the wall and place the palms of your hands onto the front of the chair's seat, facing the wall.
Then extend your legs straight out behind you into the Cobra Pose, keeping your weight on the balls of your feet.
Deepen the Pose:
If you are comfortable enough to move into a deeper backbend, try this variation after you reach your full extension in Cobra Pose:
Walk your hands as far in front of you on the floor as you can without moving your shoulders away from their position above your hips. Straighten your arms. Inhale, press your hands into the floor, and arch your head back to look up at the ceiling.
Cobra Pose Benefits
Cobra Pose offers a wide range of physical and mental benefits, making it a staple in yoga sequences from beginner to advanced levels.
| Benefit | Description |
|---|---|
| Spinal Strength | Builds strength and flexibility along the entire spine |
| Improved Circulation | Promotes blood flow in the chest, lungs, abdomen, and shoulders |
| Stress Relief | Alleviates stress and reduces fatigue |
| Sciatica Relief | Helps relieve sciatica pain through gentle spinal extension |
| Better Breathing | Improves respiratory function, particularly for those with asthma |
| Immune Support | Supports immune system function through chest opening and deep breathing |
Builds strength in the spine
Promotes circulation in your chest, lungs, abdomen, and shoulders
Alleviates stress and fatigue
Relieves sciatica pain
Improves breathing in people with asthma
Supports the strength of your immune system
Cobra Pose Variations
Working with a partner can help you explore deeper alignment and greater chest expansion in Cobra Pose.
| Variation | Description | Best For |
|---|---|---|
| Partner-Assisted Cobra | Partner stands behind you and lifts by your wrists to deepen the arch | Increasing chest space and perfecting the backbend |
| Chair-Supported Cobra | Hands placed on a chair seat braced against a wall | Beginners or those with limited mobility |
| Full Extension Cobra | Arms straightened with hands walked forward | Advanced practitioners seeking a deeper backbend |
Partnering:
Ask a partner to help your muscles feel the correct arching action of your entire back in Cobra Pose. When you lie down on the floor, have them stand behind you and face the same direction you are. They should stand with one foot on either side of your legs.
Ask them to grab your wrists. Then arch your back while they pull you up into Cobra Pose by your straightened arms. The extra force of their lift will help you create more space in your chest and let your pelvis descend fully to form a perfectly round arch.