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Cobra Pose: Bhujangasana | Traditional

Cobra Pose placeholder graphic

Benefits

Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for opening to optimism.

Props

No-props

Hold Time

5 to 8 breaths

Cautions

Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.

Entering Cobra Pose

Lie on your belly with the legs extended behind you. Place the hands under the shoulders and draw the elbows in. Press lightly into the hands and lift the chest forward and up. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Cobra Pose

Lower the chest back down to the mat. Turn the head to one side or rest the forehead on the hands. Pause in a neutral position for a moment before continuing.