Cobra Pose

Bhujangasana

boo-jahn-GAH-sah-nah

A gentle backbend that strengthens the spine and opens the chest and shoulders. Cobra Pose uses the back muscles rather than arm strength to lift the chest, making it an accessible entry point into backbending. It counteracts the rounded posture of daily life, improving spinal flexibility and relieving upper back tension.

How to do Cobra Pose

1. Lie face down with your legs extended and the tops of your feet pressing into the mat. Place your hands under your shoulders with fingers spread wide and elbows hugging close to your ribcage.
2. On an inhale, press gently into your hands and use your back muscles to peel your chest off the floor. Keep your elbows slightly bent and close to your sides -- the lift should come primarily from your back strength, not arm pushing.
3. Keep your pelvis and the tops of your feet firmly grounded into the mat. Draw your pubic bone toward the floor to protect the lower back and maintain a healthy curve.
4. Roll your shoulders back and down, broadening across the collarbones and opening the heart space. Draw the shoulder blades together on your back.
5. Gaze slightly upward or keep the neck neutral, whichever feels more comfortable. Hold for three to five breaths, then exhale and slowly lower back down with control.

Benefits of Cobra Pose

• Strengthens the erector spinae and back muscles
• Opens the chest, shoulders, and lungs
• Stretches the abdominal muscles and hip flexors
• Improves spinal flexibility and posture
• Can help relieve mild sciatica

Muscles Engaged

Modifications & Variations

• Keep the lift very low (Baby Cobra) for a gentler backbend
• Place a folded blanket under the pelvis for extra lower back support
• Use Sphinx Pose as a less intense alternative with forearms on the floor

Cautions

• Avoid with recent back surgery or acute spinal injury
• Not recommended during pregnancy, as it involves lying on the belly
• Use caution with carpal tunnel syndrome; reduce hand pressure