How to Do the Cobra Pose
Updated: Mar 1
The Cobra Pose, also known as Bhujangasana, is a beautiful yoga posture with so many benefits that I decided to dedicate this post to it. I will also be giving you step-by-step text and video guides on the Cobra Pose.
Cobra Pose is a back bend. Backbends expand and open the chest and are symbolic of embracing life and facing the outer world with confidence. There are many health benefits of the Cobra Pose.. (Click for a tutorial video on how to do Cobra pose.)
Cobra Pose (Bhujangasana) Benefits
Cobra Pose is immensely beneficial for your body. You can expect the following benefits when you make it a regular part of your yoga practice. It ...
Helps eliminate backache.
Improves back flexibility.
Increases circulation in the back.
Tones the nerves and improves communication between the brain and the body.
Improves and helps realign slipped discs.
Helps tone the uterus and ovaries.
Massages the adrenal glands and kidneys.
Regulates thyroid function.
Helps eliminate gynaecological disorders.
Increases vitality and energy.
With so many benefits, why wouldn’t anyone want to include the Cobra Pose in their daily yoga practice? Use the video guide below and do the Cobra Pose along with me. You can also learn it by reading my step-by-step picture guide to the Cobra Pose.
Video Guide to the Cobra Pose
A Step-By-Step Picture Guide to the Cobra Pose
Lie flat on your belly with your legs stretched behind you, preferably with your feet close together. If you prefer, you can also leave the feet hip-width apart.
Bring your hands to the shoulder level and slightly out to the side. Keep your palms flat on the floor. Elbows should point towards the back of the mat and should be tucked into the sides.
Rest the forehead on the floor and take a few breaths.
Gently raise the shoulders to stretch the back of your neck.
Slowly begin to raise the head, neck and shoulders off the floor. Try to use the back muscles more than the arms.
Firmly push through the front of the feet while keeping your legs and pubis firmly in contact with the floor to gently raise your chest.
When you are just starting, you may stay low until you build up sufficient strength in your back. As you get better at it and feel more comfortable about going higher, use your arm strength to lift the trunk further up until your neck and upper body are in a straight line and vertical to the floor.
Keep the shoulders drawn back from the ears to keep your neck stretched. The pubis should remain in contact with the floor at all times.
Gently tilt the head backwards lifting the chin and you are now in the perfect cobra pose.
When you are ready, come back to the face down position by slowly bringing your chest and chin down to the floor until your forehead touches the floor.
Once you get the alignment right, practice synchronising the breath with the movements. Breath in as you lift into the cobra and breath out as you come back down to the floor.