ProneBeginner
Low Cobra Pose
Bhujangasana
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About This Pose
Low Cobra (Baby Cobra or Bhujangasana variation) keeps the lift minimal, focusing on activating the back muscles rather than achieving maximum height. This subtle variation is often preferred in flowing sequences and is excellent for those building back strength or working with back sensitivity. The emphasis is on length through the spine rather than compression.
Step-by-Step Instructions
- 1
Lie face down
- 2
Place hands under shoulders
- 3
Keep elbows close to body
- 4
Press into hands lightly
- 5
Lift chest just slightly
- 6
Hold with steady breath
Alignment Cues
- Draw shoulders back and down
- Breathe steadily throughout
- Keep lift low
- Engage back muscles
Benefits
- Focuses on muscle activation
- Suitable for sensitive backs
- Creates spinal length
- Perfect for flow sequences
- Builds strength gradually
- Protects lower back
Modifications
- Keep elbows bent more
- Lower lift height
Variations
- With leg lifts
- With head turns
Cautions & Contraindications
Cautions
- Avoid locking elbows
- Keep pelvis grounded
Avoid this pose if you have:
- Back injury
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
30 seconds
Tags
pronebackbendstrengthbeginner
Equipment
yoga mat
