Cobra Pose (Bhujangasana) | Yoga & Movement

Black man demonstrating a raised-chest Cobra yoga posture on a mat in a sunlit studio
Cobra Pose — AI-generated visual reference. Lift only as far as comfortable; avoid forcing the lower back or neck.

Cobra Pose (Bhujangasana)

Focus: gentle chest opening and spinal extension. This is an educational guide, not a treatment for a medical condition.

How to practice

  1. Lie on your stomach with hands beside your lower ribs.
  2. Gently lift your chest using back muscles and minimal pressure through hands.
  3. Keep neck long and lower slowly.

Beginner modification

Try a very small lift or a supported seated chest opening.

Potential benefits

This posture can be used to explore gentle chest opening and spinal extension. Benefits vary by person; research on complete yoga programs does not establish that any individual posture cures or treats a disease.

Safety and precautions

Avoid if it worsens back pain; modify for pregnancy or recent abdominal surgery. Stop if you experience pain, dizziness, or unusual symptoms. Seek qualified guidance when needed.

Ayurvedic perspective

Traditional Ayurveda values appropriate movement and a consistent daily routine. This is a traditional wellness interpretation, separate from scientific evidence.

Related wellness goals

Back comfort; joint mobility.

Return to the Yoga & Movement Library