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
- Hold
- 3–5 breaths
- Focus
- Back strength and chest opening
- Steps
- 6 cues · ~1 min
- Lift with the back, not the arms
- Elbows hug in
- Broad collarbones
Step by step
How to do Cobra Pose
StartLie on your belly with forehead on the mat.
- 1
Lie on your belly, legs hip-width, tops of the feet down.
- 2
Place hands under the shoulders, elbows hugging the ribs.
- 3
Press the pubic bone and tops of the feet into the mat.
- 4
Inhale and lift the chest using your back muscles, keeping a little weight in the hands.
- 5
Draw the shoulders back and down; keep the neck long.
- 6
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 & common mistakes
Aim for 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”
Watch out for
Pushing high with the arms and crunching the lower back; lifting the shoulders to the ears.
Make it yours
Easier, harder, supported
Stay low (Baby Cobra) or try Sphinx Pose.
- Hands hovering (no-hands Cobra)
- Full Cobra with straighter arms
- Blanket under hips
In a sequence
Where it fits in a flow
BeforeSphinx Pose
This poseCobra Pose
AfterChild’s Pose
AfterLocust Pose
AfterUpward-Facing Dog
Good to know
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.
Listed in the Gheranda Samhita among the 32 essential asanas.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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