Yoga · Beginner
Cobra pose
Bhujangasana
Also called Baby cobra
Cobra pose is a gentle backbend done lying on your belly, lifting the chest with the help of your back muscles. It strengthens the back and opens the chest. The key is to lift with your back rather than push yourself up with your arms.
How to do Cobra pose
- 1Lie on your belly with your legs extended and the tops of your feet on the mat.
- 2Place your hands under your shoulders with your elbows tucked close to your ribs.
- 3Press the tops of your feet and your pelvis gently into the mat.
- 4Inhale and lift your head and chest using your back muscles, pressing only lightly through your hands.
- 5Keep your elbows bent and draw your shoulders back and away from your ears.
- 6Keep your neck long with your gaze forward and slightly down.
- 7Hold for three to five breaths, then lower down slowly as you exhale.
Common mistakes and how to fix them
The arms push you too high and the lower back pinches.
Lower your chest and take some weight out of your hands. Lift only as high as your back muscles can hold.
The shoulders shrug up toward the ears.
Bend your elbows more and draw your shoulder blades down your back.
The head tips back and crowds the neck.
Keep your chin level and look at the floor slightly ahead of you.
The elbows flare out wide.
Hug your elbows in toward your sides.
Modifications
- Practice low cobra with your chest lifted only a few inches.
- Try sphinx pose with your forearms on the mat for a gentler backbend.
- Widen your legs slightly to ease your lower back.
Benefits
- Strengthens the muscles along the spine.
- Opens the chest and the front of the shoulders.
- Offers a counter stretch to hunching forward at a desk.
- Gently extends the spine.
Breath
Inhale as you lift and exhale as you lower. Keep the breath smooth while you hold.
Take care
Take care with lower back or neck injuries, and skip it if lying on your belly is uncomfortable, such as later in pregnancy. Stop if you feel sharp pain or pinching.
Cobra pose questions
What is the difference between cobra and upward facing dog?
In cobra your legs and hips stay on the mat and your elbows usually stay bent. In upward facing dog your arms straighten and your thighs lift off the floor.
Should my arms be straight in cobra pose?
Usually not. Keep a bend in your elbows so your back muscles do most of the work and your lower back stays comfortable.
How high should I lift in cobra?
Lift only as high as you can without pain or pinching in your lower back. A low cobra is a complete pose on its own.
