BackbendBeginner
Cobra Pose
Bhujangasana
C
Pose illustration
About This Pose
Cobra Pose is a foundational backbend that builds strength in the back muscles while opening the front body. Unlike Upward Facing Dog, the lower body remains on the ground, making it more accessible and allowing for a focus on spinal articulation.
Step-by-Step Instructions
- 1
Lie face down on the mat
- 2
Place hands under shoulders
- 3
Keep elbows close to your sides
- 4
Press tops of feet, thighs, and pubic bone into floor
- 5
Inhale and lift chest off the floor
- 6
Keep lower ribs on the floor
- 7
Draw shoulders back and down
- 8
Keep neck long, gaze forward
- 9
Hold for 5-10 breaths
- 10
Exhale and lower down slowly
Alignment Cues
- Legs together, tops of feet pressing into mat
- Hands under shoulders, elbows close to body
- Pubic bone pressing into floor
- Lift chest using back muscles, not arms
- Shoulders roll back and down
- Neck long, gaze slightly forward
- Elbows stay bent
Benefits
- Strengthens the spine and back muscles
- Opens chest, lungs, and shoulders
- Stimulates abdominal organs
- Helps relieve stress and fatigue
- Improves posture
- Therapeutic for mild sciatica
Modifications
- Baby Cobra: lift chest only a few inches
- Place forearms down for Sphinx Pose
- Use a blanket under hips for cushioning
Cautions & Contraindications
Cautions
- Keep elbows close to body
- Dont push up with arm strength alone
- Avoid crunching the lower back
Avoid this pose if you have:
- Pregnancy
- Carpal tunnel syndrome
- Recent back surgery
- Headache
Quick Facts
Breath Cue
Inhale to lift the chest, exhale to maintain the height with back muscles
Target Areas
chestshoulderscorelower back
Suggested Hold
30-60 seconds or 5-10 breaths