Yoga · Beginner
Cobra Pose (Bhujangasana)
A gentle backbend from lying on your belly - opens the chest and wakes up the spine.
- Opens the chest and front of the body
- Strengthens the back muscles
- A good counter-pose to long hours of sitting
How to do it
- Lie on your belly, legs straight, tops of the feet resting on the floor.
- Place your palms under your shoulders, elbows close to your body.
- Breathe in and slowly lift your head and chest, using your back more than your arms.
- Keep the elbows soft and the shoulders down, away from your ears. Look gently forward.
- Hold for 3-5 slow breaths, then breathe out and lower down with control.
- Rest with one cheek on your hands, then repeat 2-3 times.
Go gently: Lift only as high as feels comfortable - no pinching in the low back. Skip it with a back injury, during pregnancy or after abdominal surgery.
From the Vedic texts · Shvetashvatara Upanishad 2.13
The Upanishad names lightness and good health among the first signs of progress in yoga. Gentle backbends like cobra help the body feel lighter and more awake.
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This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting.