Cobra Pose



  • Strengthens your back muscles and arms.
  • Increases the flexibility of your spine.
  • Stretches your chest, shoulders, lungs, and abdomen.
  • Stretches and massages your internal organs.
  • Firms your buttocks.
  • Pose

  • Cautions

  • Modifications

  • Lower back problems
  • Arthritis in spine or wrists
  • Carpal tunnel syndrome
  • Pregnancy
  • Internal organ surgery
  • Rest with your elbows on the floor under your shoulders for less work in the lower back muscles.
  • Beginners may want to rise into the arch less and hold for only two to three breaths.
  • Images
  • Step-by-step

Bhujangasana (boo-jang-GAHS-anna)
bhujanga = snake, serpent

  1. Begin lying prone (on the belly).
  2. Place your palms under your shoulders with your elbows tucking in close to the torso. Lengthen your legs with the tops of the feet pressing down into the mat.
  3. Activate your thigh muscles as you press your pubic bone downwards.  Image your tall bone tucking under as your abdomen lightly contracts and supports the spine.
  4. As you inhale, slowly press into your hands to lengthen your arms sending your chest lightly forward and up. 
  5. Continue to draw your tallbone under as your pubic bone moves towards your navel. Use the pelvic tilt to maintain openness in your lower spine as you arch. Only rise to the point where the pubic bone remains on the ground and no pressure is felt in your lower back.
  6. Pull your shoulder blades back and down without being hard in the back muscles. Tuck your elbows in close to the ribcage keeping your elbows slightly bent.  Encourage your back muscles to work and not just the arms. Lift your eyes and chin keeping a comfortable space through the back of your neck.
  7. Hold the pose for 10-30 seconds breathing with ease.
  8. Complete with one last inhale and then slowly exhale bringing your head and chest down and forward. Feel a final elongation of the spine at the end by pulling your torso forward with your hands.  Inhale and lift up to your hands and knees. Exhale and rest back into Childs Pose.
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roychantal, posted on January 9, 2011

Good feeling!!! It's like to open my heart and to be grounded at the same time. My breathing helps me to be aware of my body sensation and the present moment.

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