Cobra Pose, also known as Bhujangasana, is a familiar yoga pose to most of us. A beginner backbend which prepares our body for even deeper backbends, and is part of our Sun Salutation sequence.

Benefits of Cobra Pose

  • Increases flexibility of the spine
  • Stretches our chest while strengthening the spine and shoulders
  • Open up our lungs, which is therapeutic for asthma
  • Improves digestion
  • Reduces stress and fatigue
  • Keep our shoulders and abdomen toned


Cobra Step-By-Step

  1. Lie face-down on the mat with your hands under your shoulders and legs apart. Hug your elbows to the side of your body.
  2. Press the top of your feet, thighs and pubic bone down on the mat.
  3. Inhale as you lift your head and chest while keeping your lower ribs on the mat. Draw your shoulders back and away from your ear.
  4. Slowly straighten your arms and distribute the backbend evenly throughout the spine.
  5. Hold the pose for 15 to 30 seconds.
  6. To release, exhale slowly as your lower your chest and head to the mat.



  • Don’t overdo! Find your comfortable height and avoid straining your neck and back.
  • Are your shoulders and spine stiff? Practice Cobra against the wall while standing up and facing the wall!
  • Deepen your backbend by lifting your hands off the mat and maintain the pose for a few breaths.