Cobra Pose (Bhujangasana): How to Practise This Backbend in 3 Easy Steps

November 20, 2025

What Is Cobra Pose (Bhujangasana)?

Cobra Pose, known as Bhujangasana in Sanskrit, is a gentle backbend that strengthens the spine while opening the chest and shoulders. It helps improve posture, supports healthy breathing and reduces stiffness through the upper body. Many students use this pose to counter long hours of sitting, making it useful in both home practice and workplace yoga sessions.

When You Should Avoid This Pose

Avoid Cobra Pose if you are pregnant, have a back injury, severe migraines or health conditions affecting the nervous system. If you’re new to backbends, move slowly and avoid lifting higher than your body comfortably allows.

Watch the Cobra Pose video tutorial

If you prefer to learn visually, follow my guided video where I show proper hand placement, how to engage the back safely and how to avoid collapsing into the lower spine.

Watch the full tutorial here:

Benefits of Cobra Pose (Bhujangasana)

Strengthens the back, core and glutes
Stretches the chest, shoulders and abdomen
Encourages healthier breathing patterns
Helps reduce fatigue and ease stress
Supports spinal mobility and posture
Opens the lungs and may help those with asthma
Stimulates the abdominal muscles
Awakens energy through the front body (traditional texts describe this as rising vitality)

How to Practise Cobra Pose in 3 Easy Steps

Lie on your stomach with your legs extended and the tops of your feet pressing into the ground. Place your hands beneath your shoulders and hug your elbows close to your sides. Keep your thighs and pubic bone rooted to the floor.
As you inhale, press into your hands and lift your chest. Keep your shoulder blades drawing back and down. Open your chest without gripping your lower back. Lengthen through the crown of your head as your spine extends.
Hold for 15–30 seconds. As you exhale, lower your chest gently back to the floor.

Variation: Cobra Pose Using a Chair

If lifting from the floor feels difficult, place a chair against a wall. Place your hands on the front edge of the seat and keep the balls of your feet grounded. Lift through the chest while keeping your lower back supported.

Common Questions About Cobra Pose (People Also Ask)

Is Cobra Pose good for beginners?

Yes. It’s one of the most accessible backbends and easy to modify.

Should Cobra Pose hurt my lower back?

No. If you feel pressure, reduce the height of your lift and focus on engaging your core.

What is the difference between Cobra Pose and Upward Facing Dog?

In Cobra Pose the thighs stay on the floor. In Upward Facing Dog, the thighs lift and the arms straighten more fully.

Does Cobra Pose help posture?

Yes. It strengthens the back and opens the chest, which supports better upright posture.

Preparatory Poses