Bhujangasana: Cobra Pose

cobra nicholegolden

Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.

Philosophy + Origin

Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.

ADJUSTMENTS/MODIFICATIONS:

  • Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
  • Lengthen the back of the neck to avoid straining the neck and upper back.
  • If you experience discomfort in the lower back, bend the elbows more.

STEP-BY-STEP:

  1. Lie on the floor on your belly. Extend your legs behind you with the tops of your feet on the floor. Place your hands palm down on the floor a couple inches away from your shoulders. Squeeze your elbows towards your body rather than letting them splay out to the sides.
  2. Press firmly down through the tops of your feet and your thighs. Draw your tailbone toward the ground.
  3. On an inhale, reach your chest forward and up. Draw your shoulders away from your ears.
  4. Stay here or press into your palms and begin to straighten your elbows. Keep your legs engaged as you lift your chest forward and up.
  5. Stay in the pose for up to 30 seconds.
  6. To release, lower your body as you exhale and rest on the floor.

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

SANSKRIT:

  • Bhujanga = snake
  • Asana = pose

PHYSICAL BENEFITS:

  • Strengthens muscles of the back
  • Increases flexibility in the spine
  • Strengthens glutes

ENERGETIC BENEFITS:

  • Relieves stress and fatigue
  • Awakens kundalini
  • Opens heart and throat chakras
Apple icon iOS logo
Roku logo
Apple Tv icon logo
Chromecast circle icon logo
Android icon logo
Amazon fire TV logo


Urdhva Dhanurasana: Upward Facing Bow Pose

gaia cavemancollective 298 1024x576

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Urdhva dhanurasana (OORD-vah don-your-AHS-ah-nah) is a deep backbend that can cultivate flexibility, strength, and patience.

Philosophy + Origin

Urdhva dhanurasana is thought to increase the vital life force in the body, specifically around the heart. When practiced regularly and with dedication, even if the “full” pose is never achieved, upward facing bow pose can awaken courage, compassion, and radiance in the mind and spirit.

ADJUSTMENTS/MODIFICATIONS:

  • Blocks on the wall: Place two blocks against a wall, about shoulder distance apart. Place your hands on the blocks as you move into urdhva dhanurasana to help elevate your upper body and better engage your shoulder blades.
  • Strap: Use a strap around your upper arms to prevent the elbows from splaying as you press upward.
  • Block: Place a block between your thighs to keep your lower body engaged.
  • One-legged: Try out eka pada urdhva dhanurasana by lifting up one leg at a time.
Read Article

More In Focus

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens

Discover what Gaia has to offer.

Testing message will be here