The Cobra Pose

The Cobra Pose

To begin this yoga posture lie on the floor with your palms resting on it at shoulder height. The cobra pose is like a backward bending. This yoga asana reinforces the lower back, eliminates tension in this area and balances the flow of sexual energy with umbilical energy.

Benefits of the Cobra Pose

  • Strengthens the spine
  • Stretches the chest, lungs, shoulders, and abdomen.
  • Hardens the glutes.
  • Stimulates the organs of the abdominal cavity.
  • It helps to reduce stress and fatigue.
  • Open the heart and lungs.
  • Mitigates sciatica.
  • It is therapeutic for asthma.

Cobra Pose Step by Step:

  1. Lying on your stomach, with your palms under your shoulders and your fingers pointing forward, release the air in a relaxing way a couple of times, and then stretch the whole body, from the bottom up.
  2. Feel as you stretch each part of your body and become aware of it.
  3. Press the pubic bone against the floor, pushing the coccyx inwards.
  4. Lift your knees, straight, while pressing the ends of your feet against the ground. Take air and raise the chest without pressing the palms of your hands. Hold this position for several breaths. Listen to your body and discover in this position, what muscles you need to work the most.
  5. Mobilizes the back press the palms of the hands to the floor and continue to bend the spine to lift it.
  6. Press the pubic bone against the floor again, without lifting feet and legs. Elevate the chest from the arms, pressing from the heels of the hands.
  7. With your shoulders relaxed and your back still in motion, stretch your arms. Stretch the back of the neck, tucking the chin towards the throat. Hold the posture for several breaths and expand the chest by drawing air and lengthening the spine when you release the air.

If you combine this posture with a whistle, each time you take in air, it is called mudra, the Seal of the Serpent.


  • The palms of the hands are firmly supported on the floor, just below the shoulders, and the elbows are attached to the body
  • The shoulders should be kept back and down and the head facing forward
  • The head faces forward, the neck does not arch back
  • The hip is resting on the floor and the muscles of the legs and buttocks are activated

Go Back to the Main Yoga Page

Follow our Social Media!




Previous articleHow to do Squatting Sacrifice Self Defense Technique
Next articleHow to do Begging Hands Self Defense Technique
Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.