Cobra Pose (Bhujangasana)
Category: Backbend
Difficulty: Beginner
Sanskrit/Pronunciation: Bhujangasana (boo-jang-GAHS-uh-nuh)
Main Focus: Spine, Chest, Shoulders, Back
Props: Yoga Mat, Yoga Blocks, Blanket, Bolster
Cobra Pose (Bhujangasana) is a gentle backbend that strengthens the back body while opening the chest, shoulders and front of the torso. Practised lying on the front with the hands positioned beneath the shoulders, the chest lifts away from the floor while the pelvis and legs remain grounded. Props can provide additional support and help you explore the backbend gradually while maintaining comfort and length through the spine.
- Lie face down with legs extended, tops of feet pressing into the mat
- Place hands under shoulders, elbows hugging in close to the body
- On an inhale, gently lift chest off the floor using back muscles
- Keep elbows slightly bent and shoulders away from ears
- Press pubic bone into the mat to protect the lower back
- Gaze forward or slightly upward without crunching the neck
- Hold for 15–30 seconds, breathing steadily
- Strengthens spine and opens the chest
- Improves posture and spinal flexibility
- Stimulates abdominal organs and digestion
- Helps relieve fatigue and mild back pain
- Keep the lift low (baby cobra) if new to the pose or dealing with back sensitivity
- Place a folded blanket under pelvis or ribs for support
- Avoid straightening arms fully if it strains the lower back
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Extending the arms further in front of you in Cobra Pose while placing a folded blanket under the sternum creates a more supported, lengthened variation of the backbend. The blanket gently lifts the chest, reducing pressure on the lower back and allowing the spine to open in a softer, more controlled way. Reaching the arms forward encourages length through the entire front body, making this a useful option for building extension gradually while maintaining comfort and stability.
Props to Support Cobra Pose (Bhujangasana)
Props can help make Cobra Pose more accessible while supporting comfort and alignment. Place yoga bricks beneath the hands to raise the floor, creating additional space and allowing you to explore the backbend with greater support. A folded blanket can be placed beneath the pelvis for cushioning, while a bolster beneath the chest can support the upper body in a gentler, more restorative variation.
