Cobra Pose

Updated: Nov 19, 2020

Our beautiful cobra pose has so many benefits, and I wanted to share them with you in this Yoga blog along with a step by step guide on how to do Cobra Pose, also known as Bhujangasana.

Backbends expand and open the chest encouraging us to embrace life and face the outer world. The physical benefits of the Cobra pose are many, and I will list them below how to do Cobra Yoga pose guide. (Click for a tutorial video on how to do Cobra pose.)

How to do cobra pose step by step:

Step One.

  • Lie flat on your belly with your legs stretched behind you—feet together (you may choose to leave the feet hip-width).

  • Bring the hands in line with the shoulders and slightly out to the side. (Full palm connected to the floor).

  • Elbows point towards the back of the mat and tucked into the sides.

  • Rest the forehead on the floor and take a few breaths

Step two .

  • Gently roll the shoulders down the back to find length through the neck.

  • Slowly begin to raise the head, neck and shoulders of the floor. Try to use the back muscles more than the arms.

  • Firmly push through the front of the feet, legs and pubis.

  • You may stay low, to begin with as you build up the back strength.

Step Three.

  • When you feel comfortable to go higher use more of the arm strength to lift the trunk further up off the floor.

  • Keep melting the shoulders away from the ears finding length through the neck.

  • The pubic bone remains in contact with the floor.

Step Four

  • To finish gently tilt the head backwards lifting the chin.

When you are familiar with the alignment of Cobra pose, you may like to breathe a breath in as you lift into the cobra and breathing out as you melt back down out of cobra pose.

Cobra Pose Benefits

These are the benefits that may be experienced when practicing Cobra pose as part of your regular Yoga practice.

  • Helps eliminate backache

  • Improve back flexibility

  • Increases the circulation in the back.

  • Tones the nerves improving communication between the brain and body

  • Can improve and relocate slipped discs

  • Helps to tone the uterus and ovaries

  • Massages the adrenal glands and kidneys

  • Encourages thyroid regulation

  • Helps to eliminate gynaecological disorders

  • Increases vitality and energy

With all of those benefits who wouldn't want to have Cobra pose as part of their daily routine. Do Cobra pose with me in this video. Sharing a step by step guide on how to do Cobra pose.


Welcome to my blog, I am Katya 

I am an artist, Yoga lover and 'British Wheel of Yoga' Teacher of over 10years. Sharing and helping people is something I am incredibly passionate about, and I aim to serve to the best of my ability. 

I graduated with a Bachelor of Arts Degree in Creative Writing & English in 2007; I find that blogging and poetry is a perfect way for me to express myself and to structure my knowledge to share with others. 

I hope you find something that can help on these pages and I look forward to sharing more content with you. Love and Hugs Katya 

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