Cobra Pose (Bhujangasana) Yoga Pose

Cobra Pose (Bhujangasana) Yoga Pose


  • It is a backbend that stretches the muscles in the front of the torso, the arms, and the shoulders. It is an excellent pose for increasing the height and flexibility of the spine, as well as reducing back pain. 

How to do 

  • Lie face down on the floor 
  • Press into the floor with both hands 
  • Pull your shoulders slightly back — down and away from your head 
  • Keeping elbows slightly bent, press body away from the floor, lifting from lower back up through shoulders 
  • Head back, look up toward ceiling 
  • Do 8-10 reps 
  • Push yourself a little higher with each exhale 


  • Remember that proper form is more important than a deep stretch 
  • Keep your hips pushing into the ground. 
  • Don’t force your back to bend beyond your comfort. Please avoid over-bending. 
  • If you feel any pressure in your low back during a backbend, decrease the bend in your back right away. 


  • It’s best to avoid this if you have certain health conditions like facet joint problems and/or spondylolisthesis or injuries. Please consult your doctor or personal trainer.