Bhujangasana — Cobra Pose

Bhujangasana — Cobra Pose (भुजङ्गासन)

Bhujangasana, from the Sanskrit bhujanga (serpent), is a gentle backbend practiced lying on the stomach. Unlike upward dog, thighs and pelvis stay on the floor, making it more accessible and safer for the lower back. Cobra is often the first backbend taught to beginners.

Therapeutic Benefits

• Chest opening — pectorals and intercostals stretch, improving posture and breathing.
• Back strengthening — spinal erectors strengthen in controlled extension.
• Thoracic spine mobility — combats desk-related dorsal kyphosis.
• Abdominal stretch — rectus abdominis and psoas gently lengthen.

Step-by-Step Instructions

Step 1

Lying on stomach, hands under shoulders, elbows close. Forehead on floor.

Step 2

Inhaling, gently push chest up using mainly back muscles. Elbows stay slightly bent.

Step 3

Shoulders away from ears. Navel stays on floor. Glutes RELAXED — crucial for lumbar health.

Breathing and Duration

5-8 breaths, 3 reps with rest between.

Contraindications

• Acute posterior disc herniation
• Pregnancy
• Carpal tunnel syndrome

Modifications

• Beginner: sphinx (on forearms).
• Advanced: straighten arms fully, add lateral rotation.

Target Audience

Universally recommended: beginners, desk workers, and as warm-up for deeper backbends.