Cobra Pose (Bhujangasana) is a foundational yoga backbend where you lie face down and press your upper body up, arching your spine backward while keeping your hips on the floor. It stretches the chest, shoulders, and abdominals while strengthening the lower back. It is gentler than upward-facing dog and appears in virtually every yoga practice.
Muscle Group
Back, Chest, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Extends and strengthens the spine
- Opens the chest and stretches the abdominals
- Stretches the shoulders and hip flexors
- Gentler than upward-facing dog — accessible to all levels
- Counteracts the effects of prolonged sitting and forward-hunched posture
- Foundational yoga backbend
How to perform
- Lie face down on the floor with legs extended and the tops of your feet pressing into the mat.
- Place your hands on the floor under your shoulders, fingers pointing forward. Elbows tucked close to your body.
- Press your hips, thighs, and tops of feet firmly into the floor.
- Inhale and begin lifting your chest off the floor by straightening your arms partially (low cobra) or more fully (high cobra).
- Only straighten your arms as far as you can while keeping your hips on the floor. Do not push all the way to straight arms if your hips lift.
- Pull your shoulders back and down, away from your ears. Open your chest.
- Hold for 5 to 10 breaths. Keep the back of your neck long — look slightly forward, not straight up.
- Exhale and lower back down under control.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Chest
Primary
Lower Back
Primary