The Cobra Yoga Pose

Introduction to the Cobra Pose

The Cobra Pose, also known as Bhujangasana or Urdhva Mukha Svanasana, dates back to ancient times in India. It is an integral part of the tradition of Hatha Yoga and was first described in the 15th century Hatha Yoga Pradipika text. The Cobra Pose was used to strengthen the upper body, invigorate and energize the mind and body, and develop inner power. Over time, different variations of this pose have developed as yoga practices evolved and advanced. Some practitioners now use props such as props straps or blocks for balance, support and to add a more dynamic component. Variations can include lifting the buttocks higher off the floor during the backbend, utilizing chest openers during inhalation at the top of the posture and deepening hip flexors during exhalation at elevated levels. With each exhale, focus on breathing into either side of your chest for greater stability and integration throughout your practice.

Benefits of the Cobra Pose

The Cobra Pose, or Bhujangasana in Sanskrit, is a yoga pose designed to strengthen your shoulders, arms, back extensors and abdominal muscles. Regular practise of the pose increases spinal flexibility and upper body strength, which can help to improve posture. Physically, it can be beneficial relieving pain and stiffness in the lower back and improving digestion. Perhaps most importantly though, practising the Cobra Pose helps to open up your chest area and expand your lungs activating the diaphragm muscles to stimulate optimal breathing.

Cobra Pose is also known for its mental health benefits. Engaging with movement and breathwork creates an opportunity for mindfulness momentum allowing thoughtful passages of time for moments of meditation in motion. It activates your solar plexus energy ” your third chakra ” also known as Manipura in Sanskrit; this centre linked with self-confidence and personal power boosts physical capabilities as well as positive thought patterns.

Preparatory Poses

Some preparatory poses that are beneficial for warming up before the Cobra Pose include Cat-Cow Pose, Downward Facing Dog, Child’s Pose, Mountain Pose and Extended Triangle. These poses help to gently open up the spine and strengthen the core muscles needed for the Cobra Pose. Additionally, they help stretch the chest, shoulders and back while also improving flexibility in the hips, abdominals and glutes.

Step-by-step Instructions

1. Begin in the lying prone position on your stomach, legs straight and together and arms extended above your head.

2. Place the crown of your head on the ground, extending your forehead away from it.

3. Begin to lift your upper body off the ground, first tilt your shoulders back to broaden your chest and broaden across your collarbones; next draw in your shoulder blades towards each other slightly.

How Do You Breathe During Yoga

4. Activate your arms by turning them inward and flexing at the elbow; use this strength to press up with even pressure through both arms.

5. Keep lifting as you begin to activateyou core muscles, engaging both sides equally and broadening across the middle of your back all the way from between the shoulder blades, down to each hip bone.

6. Make sure that you are still pressing through both arms evenly and that you remain engaged throughout the entire length of your torso ” not just in one area like just the lower back or just between the shoulder blades or in just one arm/shoulder area etc… You want an evenly supported back line here!

7. Finally with a soft yet strong gaze BREATHE into what feels like an optimal place in this pose for your own body while remaining lifted!

Common Mistakes to Avoid

The Cobra Pose is a backbend which provides a deep stretch for the upper body that improves strength and flexibility. However, there are some potential risks associated with this pose and it is important to perform it safely through proper alignment and avoiding overstretching.

Potential risks include compression of the lower lumbar spine, neck strain, and muscular imbalances. To avoid these risks, users should be aware of proper alignment while performing the pose. Only raise up so far that allows the shoulders to remain below the chin and ensure that you keep the core engaged throughout. Keeping your tailbone extended towards your heels at all times can help alleviate any strain on your lower back. When exiting the pose, roll down slowly to avoid overstretching or straining muscle fibers as well as avoiding jerking motions or tensing from other muscles groups when entering or exiting the pose. Additionally, practitioners should be sure to opt out if they have any shoulder impingement or injuries in their spine or joints before beginning a yoga practice.


Blocks can be used to support the hips and back in Cobra Pose, making the pose more accessible to people of all skill levels. Place the blocks on either side of the body so they support the hip bones with their base, slightly lifting the hips off of the ground. Once you place your feet flat on the floor and begin to lift into Cobra Pose, which is done by engaging your core muscles and pulling your shoulders back, use your hands to lightly grip onto or rest on top of the blocks for an added grounding sensation. You can even place a folded blanket or towel between your hips and belly for extra cushioning comfort in this position. Straps are also useful tools when attempting a deeper expression of Cobra Pose by looping them around your legs just above the knee joint. This will help keep your thighs engaged as you recline further back and down into the pose, offering assistance as you lower onto (and push off from) a wall if that option is available.

Meditation Yoga Sequence Printout For Beginners

Finish the Sequence

The Cobra Pose can be enhanced with poses such as Upward Dog, Downward Dog, and Cat-Cow. Additionally, poses like Locust Pose and Bow Pose can help to activate the back muscles involved in Cobra Pose as well as create a stronger stretch in the front body. Finally, Child’s Pose is a great way to relax after practicing a few rounds of Cobra Pose.


1. Begin by lying on your stomach, placing your hands underneath your shoulders and your legs hip-distance apart.

2. Engage your abdominals as you slowly draw them towards your spine to protect the lower back.

3. Inhale deeply as you press down into your hands and lift yourself off the ground so that only your hands, forearms, and tops of your feet are touching the floor.

4. Keep a slight arch in your lower back, allowing room for breath to flow throughout the spine while pressing through the chest without collapsing it forward. Keep the shoulder blades drawing away from each other while softening through the neck and throat area.

5. Hold this pose for 3-6 breaths and gradually move out of the posture with an exhale before releasing all the way down onto your belly once more.
6. To adjust the intensity of Cobra Pose and prevent straining lower back muscles, keep just one hand pressing down while lifting up and remain in a low cobra rather than fully extending up from chest opening stretching up towards the sky .
7. As you move in and out of Cobra Pose remember to stay mindful of keeping tension free in both sides of your body be sure not to rotate or twist during this posture practice but practice it in its symmetrical form for full balance benefits for your physical body as well as mind & spirit

Send this to a friend