cobra pose bhujangasana

The Cobra pose or Bhujangasana is a gentle backbend and heart-opening pose and a part of the sequence of yoga postures in Surya Namaskar or Sun Salutation. Enjoy this heart-opening pose during your yoga practice. It provides you a great way to counterbalance the stresses of daily life by opening the shoulders and making you more open to life. Bhujang = Snake (Cobra); Asana = Posture or Pose.


  1. 1. Lie on the floor on your stomach. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Keep your legs close together, with your feet and heels lightly touching each other.
  2. 2.Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your body. On an inhalation, slowly lift your head, chest and abdomen while keeping your navel on the floor.
  3. 3.Rotate the shoulder blades against the back,Lift the top of the sternum without pushing the front ribs forward to avoid hardens the lower back.
  4. 4.Taking the top of the thighs and knees back.Press upper armstowards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.
  5. 5. Distribute the backbend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 breathing easily. Release back to the floor with an exhalation.


Don`t force your back to bend if it is not comfortable, take it slow and bend your back very gently. Try placing yoga blocks under your hands.If you want to get a slightly deeper back bend in cobra pose.


Strengthens the spine.

Opens up the shoulders and neck.

Relieve your upper body stiffness.