How to Do: Cobra Pose (Bhujangasana)
Targets: Back
Level: Beginner
Cobra pose is a foundational back bending pose. So, it’s worth taking some time to work on the alignment. It is also one of the most basic yoga poses in yoga and is practiced across all levels and styles of yoga.
It strengthens the back muscles and opens the muscles of the chest, shoulders, spine, and abdomen. Practicing Cobra pose will help relieve back and shoulder pain.
Cobra pose will counteract all the forward bending and rounded shapes we make throughout the day by using computers and phones so often.
It is often practiced in Vinyasa style classes and can be used as a substitute for Upward Facing Dog (Urdhava Mukha Svanasana) by beginners.
Cobra Pose is part of the Sun Salutation sequence and is practiced as a transition back to Downward Facing Dog.
Cobra pose done with the arms bent is sometimes called Baby Cobra. When you straighten your arms, it’s called Full Cobra.
How to Do: Cobra Pose (Bhujangasana)
Step-by-Step
- Begin lying face down on your mat with your entire body extended resting your forehead on the ground.
- Place your hands palms down directly underneath your shoulders by bending your elbows and hugging them into your sides. Your index fingers should be pointing forward.
- Bring your legs to a hips-width distance apart. Firm your legs and lift your kneecaps. Now, press your legs and the tops of your feet with the toes pointing back firmly into the yoga mat to activate your quads. Don’t tuck your toes, this will put extra pressure on your spine.
- Pull you belly up and in.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your lower ribs on the floor. Focus on lifting your sternum not just your chin. Press through your hands to lift the upper body, pause at Low Cobra. Ensure that you are not pressing too much weight in the hands because you want to focus on strengthening the lower back muscles to lift gently.
- Make sure your elbows are hugging your sides. And keep your shoulders dropped away from your ears. Your gaze should stay on the floor.
- Pull your torso back and lift higher of the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms but using the back muscles to lift not the arms. Straighten your arms while keeping your shoulders remaining away from your ears. Keep at least a slight bend in your elbows.
- Tilt your head back too look up, but only if you can maintain length in the back of the neck, otherwise keep your gaze forwards so your neck is comfortable
- Keep breathing through the nose with awareness, as you curve your spine higher.
- You are now in High Cobra.
- Stay for 5 to 10 breaths.
- On an exhale, slowly lower your chest and forehead down to the ground.
- Repeat at least 4-5 times.
If you are doing a Sun Salutation push back to Downward Facing Dog( Adho Mukha Svanasana) directly from Cobra Pose.
Modifications for Cobra Pose (Bhujangasana):
You can use these variations and modifications to make this pose more comfortable for you, whether you are a beginner or an advanced practitioner.
- Place a folded blanket under your hips to add height, this will lessen the pressure on your lower back.
- If you feel pain in your lower back, you can try widening the distance between your feet. This creates more space in your hips and pelvis and engages the glutes.
- With this modification you make use of a chair. The only difference here is, you place your hands on the chair while you keep your feet on the floor (with the toes tucked).
Variations for Cobra Pose (Bhujangasana):
If Cobra Pose puts too much pressure on your back, you can try Baby Cobra. It’s a modified version that requires less backbend.
How to do Baby Cobra? Follow the same steps as full Cobra but only lift halfway up. Put less pressure on your hands, keep your gaze down and your neck long.
- If your spine and shoulders are very stiff, or if you are pregnant, try practicing Cobra standing up instead of on the floor. Stand facing a wall and place your palms against the wall, with your elbows hugged in to your sides. As you press against the wall, draw your shoulder blades firmly into your upper back and broaden across your collar bones.
- For more of a back workout, you can lift your hands of the floor while trying to keep your chest lifted. Hold this position for a few breaths and return to a comfortable position. Repeat 3-5 times. This variation focusses on lifting with the back muscles, rather than pressing the body away from the mat.
- If you feel compression in your low back, try Sphinx Pose. Rest the forearms on the floor with the elbows under the shoulders. Press the elbows down, reach the chest up, and draw the shoulder blades away from the ears.
Tips For Beginners:
- Actively engage your legs and press them down and lift the kneecaps, to help you bring your chest higher.
- To get a deeper backbend, walk your hands slightly closer to your torso while straightening and lengthening your arms.
- If you experience pain in your back or neck, only lift as far as you can without causing pain.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- Keep your elbows slightly bent and avoid locking them as you reach the top of the pose.
- Use your abdominal and lower back muscles to lift your chest, as opposed to pushing up with your hands.
- Don’t tense up while in the pose. Keep your shoulders relaxed and your breath steady.
- If you need more space fore for your spine to arch, place your hands a few inches farther forward.
- Make sure to point your elbows back rather than flaring out to the sides.
- Remember, the depth of your backbend doesn’t matter! What matters is the even distribution of curve and the ability to breathe smoothly while in the pose.
Benefits of Cobra Pose:
- As a back bend Cobra is a great pose for increasing strength and flexibility in the spine.
- It also opens the chest and shoulders. This makes it a great pose for improving posture.
- Cobra Pose increase the mobility of the spine and relieves back pain.
- It can give your energy levels a boost and fight fatigue while also reducing stress and anxiety.
- Cobra Pose counteracts the effects of prolonged sitting and computer work.
- Cobra pose also stimulates the abdominal organs, improving digestion.
- By engaging your muscles during the pose you strengthen the spine, legs, glutes, arms and shoulders.
Safety and precautions when performing Cobra Pose (Bhujangasana):
Propper alignment and technique are essential for a safe yoga practice. Having a misaligned pose can lead to lower back pain, neck problems, and shoulder issues. So, it is necessary that you do the cobra pose properly.
- Make sure to do some basic warm-up and stretching exercises to loosen your arms, shoulders, neck, and back.
- Avoid Cobra Pose if you are pregnant. But you may practice this pose standing with your palms against a wall.
- Avoid if you have any recent injuries especially in the ribs and abdominal area.
- Don’t do Cobra Pose if you suffer from carpal tunnel syndrome. For wrist pain you can bring your hands further in front of you.
- If you feel any pressure in your lower back, lower to the ground, and lift a little lower. Or switch to Sphinx Pose with your forearms on the mat.
- Always work within your own range of limits and abilities.
Common Mistakes:
- Make sure to keep your hand aligned underneath your shoulders. If your hand are too far away from your body it will result in your shoulders coming up to your ears.
- Your lower back is more flexible than your upper back, make sure to keep the curve even throughout your whole back.
- Don’t straighten your arms so much that you lock your elbows, keep your elbows pointed backward so you rely more on your back muscles than arms.
- Your neck should be a natural extension of your spine. Don’t overextend it even though your neck and back is arched. Keep a soft curve in your neck. Jamming your neck can also cause difficulty in breathing.
- Bring your forearms vertical before lifting. Place your hands behind your shoulders not below them. If you come up from this position, all the force is directed downwards into the floor, helping you to lift your chest higher without compression in the lower back.
