Yoga poses
Cobra PoseBhujangasana
Bhujangasana, or Cobra Pose, is a gentle backbend done lying face down: you press the hands lightly into the floor and lift the chest while the hips stay grounded. It stretches the front of the body and is a common pose in Surya Namaskar.
Key takeaways
- Keep the elbows bent and close to the body.
- Lift only as high as feels comfortable.
- Keep the hips and legs on the floor.
- Relax the shoulders away from the ears.
How to do Cobra Pose
Lie face down
Legs together or hip-width apart, tops of the feet on the floor.
Place the hands
Hands under the shoulders, elbows tucked in by your sides.
Inhale and lift
Gently lift the head and chest, using the back muscles more than the arms.
Stay grounded
Keep the hips and legs on the floor, shoulders relaxed.
Lower slowly
Hold for 3–5 breaths, then exhale and come down.
Common mistakes
- Pushing up too high with straight arms.
- Crunching the neck by looking up.
- Shrugging the shoulders.
Safety
- Keep the lift small if your lower back feels any strain.
- Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.
Make it a tiny habit
Before getting out of bed in the morning, roll onto your stomach and do 3 slow Cobra lifts.
Frequently asked questions
How high should I lift in Cobra Pose?
Only as high as is comfortable with the elbows still bent. A small lift done well is better than a big one that strains the lower back.
Is Cobra Pose part of Surya Namaskar?
Yes, Bhujangasana is one of the poses in many versions of Surya Namaskar (Sun Salutation).
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.