Bhujaṅgāsana
Cobra Pose
Updated:
Benefits
- ✓Strengthens the spinal muscles and improves posture
- ✓Stretches the chest, shoulders, and abdominal muscles
- ✓Stimulates the abdominal organs and improves digestion
- ✓Relieves mild back pain and stiffness from prolonged sitting
Instructions
- 1.
Starting position — prone
Lie face down with the forehead on the floor. The legs are together, the tops of the feet press the floor. Place the palms beside the chest, elbows hugging the body, fingers pointing forward. Press the pubic bone and thighs into the floor.
- 2.
Lifting — led by the chest
On an inhale, begin lifting the head, then the chest, then the upper abdomen. The movement is slow and controlled. Do not push with the hands — they only support. The strength comes from the back muscles. The pubic bone stays on the floor.
- 3.
Extension and lengthening
Draw the shoulder blades back and down, opening the chest forward and upward. Lengthen the front body from the pubic bone to the throat. The elbows remain slightly bent and close to the body. Do not hyperextend — maintain lengthening rather than compression.
- 4.
Holding and exiting
Hold for 15–30 seconds with even breathing. The gaze is soft, directed forward and slightly upward. On an exhale, slowly lower the torso back to the floor — chest, then chin, then forehead. Turn the head to one side and rest for a few breaths.
Modifications & Props
Props needed
For beginners — Baby Cobra (low variation)
Lift the torso using only the back muscles, without pressing with the hands. The hands remain slightly lifted off the floor. This variation builds back strength gradually and is safe for beginners.
For intermediate — with a belt on the elbows
Tie a belt around the upper arms at shoulder width. The belt prevents the elbows from splaying outward and teaches correct arm positioning. This activates the triceps and deepens the chest opening.
With a blanket under the pelvis
Place a folded blanket under the pelvis for extra lumbar support. The blanket raises the pelvis slightly and reduces the load on the lumbar area, allowing a safer backbend for people with a sensitive back.
⚠Contraindications
- •Pregnancy — avoid the pose, especially after the first trimester
- •Herniated disc or acute lower back pain — consult a doctor before practicing
- •Carpal tunnel syndrome — wrist pressure may worsen symptoms
Frequently Asked Questions
What is the difference between Bhujangasana and Urdhva Mukha Svanasana?
In Bhujangasana, the thighs and pubic bone stay on the floor, and the elbows are slightly bent. In Urdhva Mukha Svanasana, the entire body is lifted — only the palms and tops of the feet touch the floor. Cobra is more accessible and gentler on the lower back.
How high should I lift the torso?
The height depends on the flexibility of your spine. More important than height is the quality of the extension. The back should feel lengthened, not compressed. If you feel pressure in the lower back, reduce the height. The backbend should be distributed evenly along the entire spine.
Can I do Bhujangasana with disc problems?
Only after medical consultation and under the guidance of an experienced Iyengar teacher. In some types of disc pathology, a gentle backbend can help, but in others it can cause harm. Never force and stop immediately if there is pain.
Related Poses
Upward-Facing Dog
Urdhva Mukha Svanasana strengthens the arms and back, opens the chest and improves posture. A key pose in Iyengar practice with precise alignment.
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Bridge Pose
Setu Bandha Sarvangasana opens the chest, strengthens the legs and calms the nervous system. A safe backbend for beginners with many prop-supported variations.