Cobra Pose

Category: Backbend Level: Beginner Sanskrit: Bhujangasana

Step-by-Step Guide

Lie face down, legs extended, tops of feet on mat

Place hands under shoulders, elbows close to body

Press tops of feet and thighs firmly into mat

Inhale and lift chest off the floor using back muscles

Keep elbows slightly bent, shoulders away from ears

Hold 15–30 seconds and release on an exhale

Stretches chest, shoulders and abdomen. Strengthens spine. Helps relieve stress and fatigue. Opens the heart.

Don't crank your neck back. Lead with your heart, not your chin. Keep your lower ribs on the mat for a gentler version.

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Q: How high should I lift in Cobra Pose?

Only lift as high as you can while keeping your pelvis on the floor and without straining your lower back. A low Cobra is perfectly beneficial.

Watch step-by-step demonstrations on YouTube.