Yoga poses

Cobra pose (bhujangasana): technique and variations

Cobra is a gentle backbend lying on the belly: the palms are on the floor, the chest lifts forward and up, and the hips and legs stay on the mat. It is one of the first backbends shown to beginners.

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At a glance
  • Sanskrit: bhujaṅgāsana
  • Level: for beginners, start with a low version
  • What it trains: back muscles, shoulders, attention to opening the chest

Pose outline

Pose outline: Cobra pose: Enter lying on the belly → Base: legs and pelvis → Lift the chest → Shoulders and neck → Exit to the mat
  1. Enter lying on the belly. Legs long, forehead down, hands under shoulders, elbows close to the body
  2. Base: legs and pelvis. Tops of the feet and thighs pressed down, legs active, tailbone reaches to the heels
  3. Lift the chest. The chest rises forward and up, not only up by pushing with the hands
  4. Shoulders and neck. Shoulders away from the ears, shoulder blades draw towards the waist, neck long
  5. Exit to the mat. On an exhale lower the chest and forehead slowly and turn the head to one side

What to look at

  • Feet. Tops of the feet pressed into the floor, legs together or hip-width apart. The toes are not tucked.
  • Knees. Legs straight and gently active, knees not locked. The thighs stay on the floor.
  • Pelvis. The pubic bone presses down and the tailbone reaches towards the heels. This spreads the bend along the whole back.
  • Back. The curve is spread evenly along the spine, not only in the lower back. Come up only as far as the spine stays long.
  • Shoulders. Away from the ears, shoulder blades draw towards the waist. The elbows stay close to the body and slightly bent.
  • Neck and gaze. The neck continues the line of the spine; look forward or slightly down. Do not tip the head back.
  • Breath. The inhale helps you lift and the exhale settles the form. Do not hold your breath.

What it trains

Cobra loads the muscles along the spine, the back between the shoulder blades and the back of the shoulders. It teaches you to open the chest without squeezing the lower back, and to spread a backbend along the whole spine.

It also trains control: in a low lift it is hardest to stay soft in the shoulders and face. The pose prepares you for upward dog and other backbends where the technique is the same and the load is higher.

Step by step

  1. Lie on your belly, stretch the legs out and press the tops of the feet into the floor. Rest the forehead on the mat.
  2. Place the palms under the shoulders, fingers forward, elbows close to the body.
  3. On an inhale gently lift the head and chest, reaching forward and up, not just up.
  4. Press the pubic bone down and reach the tailbone to the heels so the bend does not collect in the lower back.
  5. Draw the shoulders away from the ears; the shoulder blades move towards the waist. The elbows stay slightly bent.
  6. Look forward or slightly down and keep the neck long. Breathe evenly.
  7. On an exhale lower the chest and forehead to the mat and rest with the head turned to one side.

Stay for three to five breaths. For a beginner, two or three short cobras are better than one long one.

How to tell it is going well

  • The thighs and pubic bone stay on the floor and the lift comes from the chest, not from a jerk of the arms.
  • The lower back is neither squeezed nor aching: the bend is spread along the whole spine.
  • The shoulders are away from the ears, the neck is long and you can breathe calmly.
  • You can lighten the hands on the floor for a couple of breaths and stay at the same height.

Common mistakes

  • Lifting only with the hands. Come up less and use the back muscles. The hands only support.
  • Shoulders up by the ears. Draw the shoulders down and back and keep the elbows close to the body.
  • The bend collects in the lower back. Lower the lift, press the pubic bone down and reach the tailbone to the heels.
  • Head tipped back. Look forward; the neck continues the line of the back.

Variations

Easier

  • Sphinx. Resting on the forearms with the elbows under the shoulders. The lift is lower and the lower back has a softer load.
  • Low cobra. Palms under the shoulders, the chest barely lifts. The hands take almost no weight.

Harder

  • Full cobra. The arms straighten more, but the hips and thighs stay on the floor. Rise only while the spine stays long.
  • Cobra with hands off the floor. Lift the palms for a couple of breaths. It shows how much the back is working.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If you feel pain in the lower back, come down lower or out of the pose and ask the teacher for another version.
  • If you are pregnant, tell the teacher before class: lying on the belly is usually uncomfortable, and they can suggest another version.

Where you will meet it

  • Hatha: cobra is a pose of its own and the placement of the hands is usually explained.
  • Vinyasa: in a flow it is often replaced by upward dog.
  • Sivananda: it is part of the basic series of twelve poses.
  • Ashtanga Vinyasa: cobra and upward dog both appear in the sun salutation.

Paired poses

Before: Plank pose   After: Child's pose   See also: Downward-facing dog · Bridge pose · Upward-facing dog · Cat-cow · Camel pose

Terms: Asana · Vinyasa   Guides: First class · How to start

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

How is cobra different from upward-facing dog?

In cobra the hips and thighs rest on the floor and the chest lifts, so the work is mostly in the back. In upward dog the legs and hips are lifted and the arms are straight, so the load is higher.

How high should I lift?

Only as high as the spine stays long and the lower back is free of strain. Low cobra and sphinx are full versions of the pose.

Why does my lower back ache as I lift?

Usually the bend is collecting in one place. Come lower, press the pubic bone into the floor and reach the tailbone to the heels. If discomfort stays, come out and ask the teacher.

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