Cobra Pose – Bhujangasana

Technique & Practice:

  • Place your palms flat on the mat close to your lower rib cage.
  • Keep your elbows tight to your ribs
  • Point your toes back, pressing the tops of your feet into the mat
  • Roll the heads of your arm bones back to make your side body long
  • Inhale, press your hands down and lift your torso from your waist all the way up into your armpits
  • Draw the bottom tips of your shoulder blades into your back to create opening in your chest.
  • Look straight ahead with a soft gaze or keep your neck long and curl your neck up to gaze up.
  • Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation

Understanding the pose:


bhujanga = serpent, snake


Cobra pose is a gentle back bend practiced from a face-down position that warms and strengthens the spine while opening the chest

Yogapedia explains Cobra Pose

Cobra pose is often used within a sun salutation or vinyasa as a transitional pose in a collection of asanas, and is considered a moderate back bend that can help prepare the spine for more advanced back bends. The pose can be practiced as a low cobra (nearest to the mat or floor) or a high cobra (with the upper body moving higher, almost into a full upward-facing dog pose), and is easily adjusted based on individual needs.

Cobra pose stretches the chest and lung areas; strengthens the spine, shoulders and abdomen; firms the buttocks; and is thought to aid in digestion and intestinal relief. This pose is also an excellent counter stretch to relieve muscles that are hunched or curled over from working at a desk or using mobile devices for many hours during the day.


  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.


Originally posted 2016-06-06 18:51:04.

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