Cobra Pose (Bhujangasana)
Bhujaṅgāsana
boo-jang-GAHS-anna • Cobra Pose
A gentle backbend that opens the heart and strengthens the spine
About This Pose
Bhujangasana, or Cobra Pose, is a gentle backbend that mimics the raised hood of a cobra. This foundational pose opens the chest and heart, strengthens the spine, and stimulates the abdominal organs. It's an excellent pose for beginners to explore backbends safely. The pose activates the Heart Chakra (Anahata), promoting feelings of love, compassion, and openness. Regular practice improves posture, relieves back pain, and energizes the body. It's often practiced as part of the Sun Salutation sequence and is a key pose for spinal health.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Lie face down on mat with legs extended back
- 2Place palms flat on mat under shoulders
- 3Keep elbows close to body, pointing back
- 4Press tops of feet and pubic bone into mat
- 5Inhale and slowly lift chest off mat
- 6Use back muscles, not just arms, to lift
- 7Keep elbows slightly bent, not locked
- 8Lift only as high as comfortable
- 9Keep shoulders away from ears
- 10Hold for 15-30 seconds, breathing steadily
Breathing Pattern
Breathe deeply into chest and heart. Inhale to lift and expand, exhale to release tension. Feel the heart opening with each breath.
Benefits
Physical
- Strengthens spine and back muscles
- Stretches chest, lungs, and shoulders
- Stimulates abdominal organs
- Improves flexibility of spine
- Helps relieve back pain
Mental
- Reduces stress and fatigue
- Opens heart and promotes emotional release
- Boosts confidence
- Energizes and uplifts mood
- Improves focus
Energetic
- Opens and activates Heart Chakra (Anahata)
- Stimulates Solar Plexus Chakra (Manipura)
- Promotes love and compassion
- Releases blocked heart energy
- Energizes entire body
Modifications
Easier Variations
- •Keep elbows on mat (Sphinx Pose variation)
- •Lift chest only slightly
- •Place hands wider apart
- •Use less arm strength
- •Keep gaze forward instead of up
Harder Variations
- •Straighten arms fully (Upward-Facing Dog)
- •Lift higher and deepen backbend
- •Turn head to look over shoulder
- •Lift one leg up
- •Hold for longer duration
Contraindications
- Recent back injury or surgery
- Carpal tunnel syndrome
- Pregnancy (avoid or modify)
- Headache
- Severe back pain
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search