Cobra Pose
Bhujangasana
Cobra is a gentle backbend done lying on your belly, lifting the chest while the legs stay grounded. People practise it to open the chest and to build a little strength along the back of the body.
- Hold
- 3-5 slow breaths, repeated 2-3 times
- Breathing
- Inhale as you lift and lengthen, then breathe slowly and smoothly while you hold. Exhale as you lower back down with control.
Cobra Pose looks like a snake rising from the ground. You lie face down, press your palms into the mat and lift your head and chest, keeping your hips and legs heavy. It is one of the first backbends most people learn, and it often appears in Sun Salutations and gentle morning sequences.
It suits most beginners, especially if you sit a lot and feel tight across the chest and shoulders. The aim is a long, even curve through the whole spine, not a deep bend in the lower back. Lift only as high as feels comfortable, and let the back muscles do much of the work rather than pushing with your arms.
In this guide
How to do it, step by step
- Lie on your belly with your legs hip-width apart and the tops of your feet resting on the mat.
- Place your palms on the floor beside your lower ribs, fingers pointing forward, elbows hugging in towards your body.
- Press the tops of your feet and your pubic bone gently into the mat, and keep your legs active.
- On an inhale, lift your head and chest by using your back muscles, keeping your neck long.
- Straighten your arms only as far as you can while your hips stay on the floor. Elbows can stay bent.
- Draw your shoulders back and down, away from your ears, and look forward or slightly down.
- Hold for a few breaths, then lower slowly on an exhale and rest your cheek on the mat.
Benefits
- May help open the chest and the front of the shoulders.
- Can build gentle strength in the muscles along the back.
- May encourage better posture after long periods of sitting.
- Can ease stiffness in the spine when practised gently.
- Often feels energising, which is why it suits a morning practice.
Common mistakes
- Pushing up with straight arms: keep your elbows bent and let the back muscles lift you.
- Crunching the lower back: lower your height a little and lengthen through the tailbone.
- Shrugging the shoulders to your ears: draw them back and down so the neck stays long.
- Letting the legs go limp: press the tops of your feet down and keep your thighs gently engaged.
Make it easier
- Practise Baby Cobra, lifting only the chest with your forearms or hands light on the floor.
- Place a folded blanket under your hips for comfort.
- Try Sphinx Pose, resting on your forearms, for a milder backbend.
Go further
- Straighten your arms fully while keeping the pubic bone grounded, as in a fuller Cobra.
- Practise Locust Pose to strengthen the back before going deeper.
Questions people ask
How high should I lift in Cobra Pose?
Lift only as high as you can while your hips and legs stay grounded and your lower back feels comfortable. For most beginners that is a low lift with bent elbows. Height is not the goal. A long, even curve through the whole spine is more important.
What is the difference between Cobra and Upward-Facing Dog?
In Cobra, your hips and thighs stay on the floor and the arms may stay bent. In Upward-Facing Dog, your arms are straight and your thighs and hips lift off the mat. Cobra is gentler, so it is the better place to start.
Is Cobra Pose good for lower back pain?
Some people find a gentle Cobra eases stiffness, but it can aggravate certain back problems. If you have ongoing or sharp pain, speak to a doctor or physiotherapist first, and begin with the milder Sphinx Pose.
Be careful
Skip or modify Cobra if you are pregnant, have a recent back, wrist or abdominal injury, or have had abdominal surgery. Take care with a herniated disc or severe lower back pain, and ask a health professional first. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
