Cobra Pose
Bhujangasana
🟢 Beginner Friendly
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About This Pose
Cobra Pose is a gentle backbend that opens the chest and strengthens the spine. Named after the raised hood of a cobra, this pose is a fundamental part of Sun Salutations and is excellent for improving posture and flexibility. It’s a heart-opening pose that energizes the body while calming the mind, making it perfect for both morning practice and stress relief.
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Key Benefits
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Step-by-Step Instructions
- Lie face down on your mat with your legs extended behind you, tops of feet pressing into the floor
- Place your palms flat on the mat beside your chest, elbows bent and close to your body
- Press your hips, thighs, and tops of feet firmly into the mat
- On an inhale, slowly straighten your arms to lift your chest off the floor
- Keep your elbows slightly bent and shoulders relaxed away from your ears
- Draw your shoulder blades together and lift through the top of your sternum
- Keep your gaze forward or slightly upward, maintaining length in the back of your neck
- Hold the pose while breathing deeply, then slowly lower down on an exhale
⚠️ Precautions & Contraindications
Avoid this pose if you have back injuries, carpal tunnel syndrome, or are pregnant. If you have headaches or recent abdominal surgery, consult your doctor before practicing. Always listen to your body and never force the backbend beyond your comfortable range.
⏱️ Recommended Duration
Hold for 15-30 seconds, repeat 2-3 times
