ProneBeginner
Cobra Pose
Bhujangasana
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About This Pose
Cobra Pose (Bhujangasana) is one of yoga's most essential backbends, featured in Sun Salutations and practiced across all yoga traditions. Lying prone and lifting the chest using back strength (with minimal arm push), this pose strengthens the entire spine, opens the chest and lungs, and stimulates the abdominal organs. It's foundational for developing healthy spinal extension and counteracting forward-bending posture.
Step-by-Step Instructions
- 1
Lie face down
- 2
Place hands under shoulders
- 3
Press into hands gently
- 4
Lift chest off floor
- 5
Keep elbows slightly bent
- 6
Hold with steady breath
Alignment Cues
- Draw shoulders back and down
- Engage legs actively
- Keep pelvis grounded
- Lengthen through crown
Benefits
- Strengthens entire spine
- Opens chest and lungs
- Stimulates abdominal organs
- Improves posture
- Energizes body and mind
- Foundation for backbends
Modifications
- Keep elbows bent more
- Lower lift
Variations
- Low cobra
- Upward facing dog
Cautions & Contraindications
Cautions
- Avoid locking elbows
- Keep shoulders relaxed
Avoid this pose if you have:
- Back injury
- Wrist pain
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
30 seconds
Tags
backbendpronechestbeginner
Equipment
yoga mat
