The Cobra Pose in Yoga

The Cobra Pose in Yoga
The Cobra Pose in Yoga

The Cobra Pose in Yoga

The Cobra Pose, known as Bhujangasana in Sanskrit, is a fundamental yoga posture that mimics the raised hood of a cobra. This asana is part of the sequence of poses in the Sun Salutation and is particularly effective for strengthening and invigorating the body. To correctly perform the Cobra Pose, one should start by lying prone on the floor, face down, with legs extended and the tops of the feet pressing against the mat. Palms should be placed on the floor beside the chest at shoulder level, with elbows tucked close to the body.

As one initiates the pose, it involves a gentle backward bend that starts from the lower back and moves upwards, engaging and strengthening the spine. The act of lifting the chest off the floor while keeping the pelvic area engaged and pressing down through the tops of the feet helps in reinforcing the muscles around the lower back. This action not only alleviates tension in the lower back but also promotes a harmonious balance between the sexual energy associated with the sacral chakra and the umbilical energy linked to the solar plexus chakra, enhancing the practitioner’s overall well-being.

The Cobra Pose in Yoga
The Cobra Pose in Yoga

The benefits of practicing the Cobra Pose are manifold:

  1. Strengthens the Spine: Regular practice of Bhujangasana strengthens the vertebral column, enhancing flexibility and the ability to withstand stress.
  2. Stretches the Chest, Lungs, Shoulders, and Abdomen: This asana expansively opens up the front body, improving the elasticity of the chest and abdominal muscles while also stretching the shoulders and lungs, thereby increasing lung capacity and improving respiration.
  3. Hardens the Glutes: Engaging the gluteal muscles during this pose helps in toning and firming them.
  4. Stimulates the Organs in the Abdominal Cavity: The pressure exerted on the abdomen stimulates the abdominal organs, improving digestion and helping to detoxify the body.
  5. Reduces Stress and Fatigue: The Cobra Pose has a soothing effect on the nervous system, helping to reduce stress and alleviate fatigue through its gentle stretching and opening motions.
  6. Opens the Heart and Lungs: By opening the chest, this pose encourages a better posture, which is essential for healthy heart and lung function. It also promotes an emotional release, often associated with an open heart.
  7. Mitigates Sciatica: Regular practice can help in relieving symptoms of sciatica by stretching and strengthening the spine and lower back.
  8. Therapeutic for Asthma: The expansion of the chest and improved lung capacity can be beneficial for individuals with asthma, offering a natural method to manage symptoms.
Cobra Pose Step by Step
Cobra Pose Step by Step

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

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