Cobra Pose
Bhujangasana lifts the chest like a cobra raising its hood. Low Cobra, using back strength rather than arm push, is a great foundation for all backbends.
- Level
- Beginner
- Family
- Backbend
- Hold
- 3–5 breaths
- Works
- Back, chest, shoulders
- Lift with the back, not the arms
- Elbows hug in
- Broad collarbones
Step by step
How to do Cobra Pose
Begin Lie on your belly with forehead on the mat.
- 01
Lie on your belly, legs hip-width, tops of the feet down.
- 02
Place hands under the shoulders, elbows hugging the ribs.
- 03
Press the pubic bone and tops of the feet into the mat.
- 04
Inhale and lift the chest using your back muscles, keeping a little weight in the hands.
- 05
Draw the shoulders back and down; keep the neck long.
- 06
Rise only as high as is comfortable for the lower back.
- ↩
Coming out. Exhale and lower slowly; rest with head on hands.
Breath
Inhale to lift; breathe steadily in the hold; exhale to lower.
Focus
Back strength and chest opening
Why practise it
Strengthens back muscles, opens chest and shoulders, counteracts slumping.
Alignment & cues
Elbows bent and close to the body; even curve through the whole spine.
Teacher’s cues
- “Lift with the back, not the arms”
- “Elbows hug in”
- “Broad collarbones”
Common mistakes
Pushing high with the arms and crunching the lower back; lifting the shoulders to the ears.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Stay low (Baby Cobra) or try Sphinx Pose.
Variations
- Hands hovering (no-hands Cobra)
- Full Cobra with straighter arms
Props
- Blanket under hips
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Avoid in pregnancy (prone). Keep low with lower back conditions; avoid with recent abdominal surgery.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Listed in the Gheranda Samhita among the 32 essential asanas.
Questions
Cobra vs Upward Dog — what's the difference?
In Cobra the hips and legs stay on the floor and elbows bend; in Upward Dog the arms straighten and thighs lift.
