Bhujangasana

Cobra Pose

Intermediate

Overview

Bhujangasana, or Cobra Pose, is an energizing backbend that strengthens the spine and opens the heart. This pose mimics the graceful arch of a cobra raising its hood, promoting flexibility and strength throughout the back body.

Benefits

Strengthens the back and spine
Opens chest and shoulders
Improves spinal flexibility
Stimulates abdominal organs
Relieves stress and fatigue
Helps alleviate mild depression

Step-by-Step Instructions

Starting Position

Lie face down on your mat with your forehead resting on the ground. Place your palms flat on the mat under your shoulders.

Engage Your Legs

Press your legs and the tops of your feet firmly into the mat. Engage your leg muscles and keep your legs active throughout the pose.

Lift Your Chest

On an inhale, press your palms down and slowly lift your head, chest, and upper abdomen off the mat. Keep your pelvis grounded.

Open Your Heart

Draw your shoulder blades down your back and open your chest. Keep your shoulders away from your ears and maintain length in your neck.

Hold and Breathe

Hold the pose for 15-30 seconds, breathing steadily. To release, exhale and slowly lower your chest and head back to the mat.

Modifications

For Beginners

Keep your forearms on the ground (Sphinx Pose) instead of pressing up on your hands for a gentler backbend.

For Lower Back Issues

Keep the lift minimal and focus on lengthening rather than deepening the backbend. Use your back muscles more than your arms.

For Wrist Issues

Practice on your forearms or use yoga blocks under your hands to reduce wrist pressure.

Precautions

Back Injuries

Avoid this pose if you have serious back injuries or recent back surgery. Consult a healthcare provider first.

Pregnancy

Avoid lying on your stomach during pregnancy. Practice modified backbends instead.

Carpal Tunnel

Avoid weight-bearing on your hands if you have carpal tunnel syndrome or wrist injuries.