How to do Cobra Pose (Bhujangasana)

Lie Face Down

Lie on your stomach with your legs extended, tops of the feet pressing into the mat. Bring your feet hip-width apart or together. Rest your forehead on the mat.

Place Your Hands

Place your palms flat on the mat directly under your shoulders, fingers pointing forward. Hug your elbows close to your ribcage — they should not wing out to the sides.

Engage the Foundation

Press the tops of your feet, thighs, and pubic bone lightly into the mat. Engage your glutes and thighs gently to protect your lower back — do not squeeze them tightly.

Inhale and Lift

On an inhale, press into your palms and begin to straighten your arms, lifting your chest off the mat. Keep a slight bend in your elbows. Lead with your sternum, not your chin.

Open the Chest

Roll your shoulders back and down, away from your ears. Broaden across your collarbones and lift the front of your chest. Your gaze can be forward or slightly upward — never strain the neck backward.

Hold and Release

Hold for 15 – 30 seconds, breathing smoothly. On an exhale, slowly lower your chest back to the mat, then rest with your head turned to one side.

✅ Benefits

Strengthens the spinal extensors, glutes, and triceps
Stretches the chest, lungs, shoulders, and abdomen
Stimulates abdominal organs, improving digestion
Opens the heart and lungs, increasing respiratory capacity
Counteracts slouching and kyphotic (rounded) posture
Energizing — activates the nervous system and reduces fatigue
Prepares the spine for deeper backbends like Upward Dog and Wheel

💊 Therapeutic Uses

Mild lower back pain — gentle traction and strengthening of spinal extensors
Kyphosis and forward head posture from desk work
Asthma and shallow breathing — chest opening improves lung expansion
Depression — backbends are considered energising and mood-lifting
Sciatica — gentle spinal extension can relieve lumbar nerve compression

⚠️ Precautions

Carpal tunnel syndrome — shift more weight onto the forearms or use fists
Pregnancy — avoid after the first trimester; use a supported variation
Recent abdominal surgery — wait until fully cleared by your surgeon
Herniated lumbar disc — consult a physiotherapist before practising

🚫 Avoid If (Contraindications)

Acute back injury or fracture
Severe wrist or shoulder injury
Pregnancy (second and third trimester) — replace with Cat-Cow or Sphinx

Practice Cobra Pose with real-time feedback

Turn on your webcam and let ChoseMyYoga's AI check your alignment, score your form, and guide you — free, no install.

▶ Start Cobra Pose