Bhujangasana — from the Sanskrit bhujanga, “serpent” — is a gentle backbend found in almost every yoga class and in the classical sun salutation. Done with care, it is a lovely way to open the front of the body and wake up the back muscles.
How to practise Cobra Pose
- Lie on your front with your legs together and the tops of your feet on the mat.
- Place your palms under your shoulders, fingers spread, elbows close to your ribs.
- Press the pubic bone and the tops of the feet gently into the floor.
- As you inhale, lengthen through the crown of the head and slowly lift your chest, using the strength of your back rather than pushing with your arms.
- Keep the elbows slightly bent and the shoulders drawing down, away from the ears. Look forward or slightly up without crunching the back of the neck.
- Stay for three to five calm breaths, then exhale and lower down slowly.
Common mistakes
- Locking the arms straight — this can compress the lower back. Keep a soft bend in the elbows.
- Shoulders lifting to the ears — roll them back and down to open the chest.
- Throwing the head back — keep the neck long, as a natural extension of the spine.
Variations
Baby Cobra: lift only a few centimetres, with little or no weight in the hands. This is the best place to start.
Sphinx Pose (Salamba Bhujangasana): rest on the forearms with elbows under the shoulders — a gentler, supported version.
Why practise it?
Cobra stretches the chest, shoulders and abdomen and strengthens the muscles along the spine, which many people find helpful after long hours of sitting. It also brings energy and alertness to a practice.
Please practise within your comfort and avoid deep backbends if you are pregnant or have a back injury — ask a qualified teacher for guidance.
