The Cobra Pose (Bhujangasana) might seem like a straightforward backbend, but don’t be deceived by its simplicity—this pose is a powerhouse of benefits.
It’s all about that perfect blend of spinal extension and chest opening, making it a staple in yoga practices around the globe.
Pose details
Asana | Bhujangasana |
Type | Backbend |
Level | Beginner |
How to do the Cobra pose
Before diving into Cobra Pose, it’s a good idea to warm up with poses that gently stretch the spine and open the chest, such as Cat-Cow Pose, Child’s Pose, and Downward-Facing Dog.
Once you’re ready, follow these steps:
- Start by lying on your stomach. Extend your legs straight back with the tops of your feet pressing into the mat. Your feet should be hip-width apart.
- Place your hands under your shoulders. Your elbows should be close to your body, pointing backward, and your fingers spread wide.
- Inhale deeply and press the tops of your feet, thighs, and pubic bone firmly into the mat. Engage your leg muscles to support your lower back.
- As you inhale, begin to lift your chest off the mat. Use the strength of your back muscles rather than pushing too hard with your hands. Keep your elbows slightly bent and close to your sides.
- Draw your shoulder blades back and down. Open your chest forward and keep your gaze slightly upward, but avoid compressing the back of your neck.
- Hold the pose for five to ten breaths, or as long as comfortable. Keep breathing deeply and evenly.
- To release, exhale and slowly lower your chest back to the mat. Turn your head to one side and rest your arms alongside your body, palms facing up.
Modifications
If Cobra Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a blanket: Place a folded blanket under your pelvis to provide extra cushioning and support. This can help alleviate pressure on your lower back and make the pose more comfortable.
- Keep your elbows bent: Instead of fully straightening your arms, keep a slight bend in your elbows. This reduces the intensity of the backbend and allows you to focus on engaging your back muscles without straining.
- Lower your chest: If lifting your chest high feels too challenging, try lifting just a few inches off the ground. This gentle lift still provides a nice stretch for your spine and opens your chest without overexerting yourself.
- Engage your legs: Press the tops of your feet firmly into the mat and engage your thigh muscles. This helps to protect your lower back and distribute the effort more evenly throughout your body.
- Use a strap: Place a yoga strap around your upper arms, just above the elbows, to help keep your arms parallel and prevent them from splaying out. This can make the pose more stable and accessible.
- Focus on your breath: Sometimes, the intensity of a pose can be mitigated by simply focusing on deep, steady breaths. Inhale as you lift your chest and exhale as you lower it, allowing your breath to guide your movement and keep you grounded.
Safety tips
- Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine and muscles.
- Avoid overextending your lower back. Engage your core and lift your chest gently to prevent strain.
- Keep your elbows slightly bent and close to your body. This helps maintain proper alignment and reduces the risk of injury.
- Breathe deeply and evenly, allowing your breath to guide your movements and maintain a steady rhythm.
- Exit the pose slowly and mindfully, transitioning into a neutral position like Child’s Pose to allow your spine to relax.
Similar yoga poses
Bridge Pose (Setu Bandhasana)
A gentler backbend that opens the chest and strengthens the lower back. It serves as a good preparatory pose for deeper backbends like Camel Pose.
Bow Pose (Dhanurasana)
This prone backbend involves lifting your chest and legs while grabbing your ankles, creating a wheel-like shape with your body. It stretches the entire front body, similar to Camel Pose.
Upward Facing Dog (Urdhva Mukha Svanasana)
A prone backbend that opens the chest and stretches the front of the body. It is less intense than Camel Pose but helps in building the necessary flexibility and strength.
King Pigeon Pose (Kapotasana)
A more advanced backbend that starts from a kneeling position, similar to Camel Pose. It deeply stretches the chest, shoulders, and hip flexors, making it a more intense variation.
Fish Pose (Matsyasana)
A supine backbend that opens the chest and throat. While it is less intense than Camel Pose, it helps in preparing the body for deeper backbends by increasing flexibility in the spine and chest.
