Pose library›Backbend
Beginner · Backbend

Cobra Pose
Bhujangasana

A low backbend that strengthens the back body and opens the front of the chest.

Instructional illustration of Cobra Pose
LevelBeginner
Pose typeBackbend
Primary focusSpine, Chest

How to practice Cobra Pose

  1. Lie on your belly with hands beside the lower ribs.
  2. Press the tops of the feet down and draw the elbows back.
  3. Lift the head and chest using the back muscles, keeping the hands light.
  4. Pause at a comfortable height and lower with control.

Practice tips

  • Keep the back of the neck long.
  • Think forward through the crown rather than only upward.
Practice note: Stay low and pain-free; avoid forcing the lower back.
AdvertisementReserved for a relevant, non-intrusive sponsor