Cobra Yoga Pose Explained: Posture, Benefits, and Tips

Cobra Yoga Pose Explained: Posture, Benefits, and Tips

The Cobra pose, also known as Bhujangasana, is one of the most popular and transformative yoga sequences that can help you release tension and achieve tranquility. This rejuvenating organic yoga posture is known for its ability to improve overall well-being. This ultimate guide will explore the numerous benefits, variations, and beginner-friendly steps to master the cobra pose. With this guide, you can unlock a new chapter in your wellness journey: strength meets suppleness and mindfulness encounters movement.

What Is Cobra Pose In Yoga?

Cobra Pose, also known as Bhujangasana in Sanskrit, is a yoga posture that involves lying face down on the floor and lifting the upper body while keeping the pelvis and lower body grounded. The pose resembles a cobra with its raised hood, hence the name. The cobra pose with arms bent is often called the baby cobra pose.

Learning The Cobra Pose

When performing a cobra pose, it is advisable to tailor the movement to align with your flexibility level and overall fitness. This approach will enable you to easily execute the pose and avoid any discomfort or potential injury. To achieve optimal results, it is crucial to ensure that the movement is precise and your posture is correct.

How To Do Cobra Pose Correctly

Follow these meditation techniques to perform the Cobra Pose with the flexibility and fitness level in mind:

  1. Start by lying on your stomach with your forehead and the tops of your feet resting on the ground or yogabolster.
  2. Keep your feet hip-width apart.
  3. Place your palms flat on the ground under or beside your shoulders, with your fingers pointing forward.
  4. Make sure to keep your elbows near your body.
  5. Breathe in and gently push up, straightening your elbows as you lift your upper body off the ground. Keep your belly button and pelvis pressed to the floor.
  6. Relax your shoulders and draw them back to open your chest.
  7. Choose to keep your neck straight or look up, depending on comfort and flexibility.
  8. Keep your pelvic bone and thighs pressed firmly onto the ground as you straighten your elbows and lift your chest upward.
  9. Focus on lifting your chest upwards towards the sky to improve your posture.
  10. Exhale as you lower your body to the ground to complete the movement.

Cobra Yoga Pose

Basic Steps For Beginners

The cobra pose is a good beginner yoga pose. Just remember to stay within your comfortable range of motion.

  1. Starting Position: Lie flat on your belly with your feet hip-distance apart and toes pointing backward. Rest your forehead on the meditation mat or lift it off if that feels more comfortable.
  2. Activate Your Lower Body: Press firmly into all ten toenails to engage your quadriceps (the front thigh muscles). Rotate your inner thighs toward the ceiling as you broaden your lower back.
  3. Lift Your Upper Body: Place your hands beside your ribs, palms facing down, and fingertips spread wide. As you inhale, engage your core and use the strength of your back muscles to lift your head, chest, and shoulders off the mat. Roll your shoulders back and down, away from your ears.
  4. Focus on Your Chest: Instead of craning your neck to look up, direct your gaze slightly forward or down to maintain a neutral spine alignment. Focus on lifting your sternum (the breastbone) towards the front of the room. This action creates space in the chest and heart area, promoting a sense of openness.
  5. Lengthen Your Arms: Keeping your elbows bent, gradually straighten your arms as you lift from your chest. Do not forcefully push with your hands or strain your lower back. The emphasis should be on engaging your upper back muscles and lengthening the spine.
  6. Exiting the Pose: To release from Cobra Pose, exhale as you slowly lower yourself back down to the mat, reversing the steps you took to come into the pose. Relax your forehead on the mat and take a moment to rest before moving on to the next posture.

Embrace the journey of learning Cobra Pose with patience and self-compassion, recognizing that progress unfolds gradually over time.

Benefits Of Cobra Pose For Body And Mind

Cobra pose is a yoga position that can benefit your health in many ways. Try to do a cobra pose daily to reap the ultimate benefits of this meditation.

  • It can help open up your chest and strengthen your back muscles.
  • It can also help open up your shoulder blades, neck, and collar bones, improving your spinal posture, flexibility, and alignment.
  • Cobra pose can also reduce back pain, improve circulation, and help you breathe better by opening your lungs.
  • It helps to stimulate your abdominal and digestive organs, improving digestion and regulating your adrenal and thyroid glands.
  • Stimulates the abdominal and digestive organs, improving digestion
  • Massages and regulates the adrenal and thyroid glands.
  • Cobra pose can also help reduce stress and improve sleep quality, fatigue, and mild depression symptoms.

Cobra Yoga Pose

Cobra Pose Common Mistakes To Avoid

Cobra pose can cause injury if done incorrectly. Avoid these common mistakes:

  • When moving, avoid going too fast and stressing your back. 
  • Be mindful of overextending your elbows and moving your neck if you suffer from neck pain.

Avoid practicing cobra pose during pregnancy or if experiencing pain or injuries in the following areas:

  • Wrists
  • Neck 
  • Abdomen including hernias
  • Back especially the lower back 
  • Ribs

Tips For Perfecting Cobra Pose

  • Protect low back by suggesting Sphinx Pose if feeling compression
  • Relax buttocks to avoid compressing lower back
  • Roll inner thighs up to lengthen tailbone back
  • Place hands farther forward to create more space for spine to arch

Now that you have gained insights into perfecting your Cobra pose, let's explore the importance of breathing techniques and how to hold this pose effectively.

Cobra Yoga Pose

Breathing Techniques And Holding The Pose

Proper breath control is key in yoga, which also holds in the Cobra pose. As you lift your head and chest off the meditation pillow or mat, inhale deeply, allowing your breath to expand your chest and open the front of your body even more. This helps to create a sense of space and length in the pose.

Once you have reached your fullest expression of the Cobra pose, focus on maintaining steady and even breaths. Avoid holding your breath or shallow breathing, as this can lead to tension or limited mobility.

Remember that the rhythm of your breath can take you deeper into the sensation of the pose. Allow each breath to guide you in softening and surrendering into the posture.

For beginners, aiming to hold the Cobra pose for approximately 10-15 seconds is a good starting point. As you become more proficient and gain flexibility in your upper body over time, you can aim for longer holds of up to 30 seconds or more.

Tips For Holding The Cobra Pose

  • Begin with shorter holds and gradually increase duration
  • Focus on maintaining steady and even breaths throughout
  • Avoid straining or pushing beyond your comfortable edge


Cobra Pose, or Bhujangasana, is a yoga posture that offers many benefits for both the body and mind. By incorporating this pose into your regular yoga practice, you can experience increased flexibility, strengthened back muscles, improved digestion, and reduced stress levels. Additionally, Cobra Pose is accessible to beginners with proper guidance and modifications.

Frequently Asked Questions

Can Cobra Pose Help with Lower Back Pain?

While Cobra Pose can strengthen the back muscles and potentially alleviate mild back discomfort, it's important to practice caution and consult a healthcare provider if you have chronic or severe back pain.

Can Cobra Pose Remove Belly Fat?

While Cobra Pose (Bhujangasana) is beneficial for strengthening the spine and stretching the chest, shoulders, and abdomen, it's not a direct solution for removing belly fat. Fat loss requires a holistic approach, including a balanced diet and regular aerobic exercise. However, Cobra Pose can be part of a comprehensive fitness routine supporting weight loss and toning the abdominal muscles, contributing to a more defined midsection over time.