Cobra Pose (Bhujangasana)

Cobra Pose is one of the fundamental poses included in most forms of Hatha Yoga from gentle to strenuous. How high you can lift your chest off the floor depends on upper body strength and spinal flexibility. Like all yoga poses, listen to your body to prevent injury. Your upper body strength and spinal flexibility will increase with regular practice.

English Name: Cobra

Sanskrit Name: Bhujangasana

Difficulty Level: 4

Start Position: Lying on stomach

Instructions:

Step 1.

Place both hands under your shoulders.

Step 2.

Slowly straighten your arms to lift your chest. Gaze forward.

Step 3.

Keep your thighs, legs, and feet flat on the floor.

Step 4.

Maintain the pose as long as it feels comfortable. Breath slowly and evenly. When you are ready, return to the start position. Repeat if desired.

Physical Benefits:

  • Improve posture
  • Opens up the chest, shoulders and throat
  • Lengthens the spine
  • Improves spinal flexibility
  • Strengthens lower back, shoulder, arms and legs
  • Reduce fatigue

Mental Benefits

  • Improves focus
  • Relieve mild anxiety and depression
  • Reduces stress

Contraindications:

  • Pregnancy
  • High blood pressure
  • Back or hip injury
  • Shoulder or arm injury
  • Wrist or hand
  • Neck injury

Half Cobra (Ardha Bhujangasana)

Half Cobra has the same physical and mental benefits of Cobra Pose. If you are new to yoga and have limited flexibility, you can do Half Cobra instead of Cobra pose in  Sun Salutations and other yoga routines until you develop flexibility to do full Cobra pose.

English Name: Half Cobra

Sanskrit Name: Bhujangasana

Difficulty Level: 4

Start Position: Lying on belly

Instructions:

Step 1.

Position your hands alongside your ribs.

Step 2.

Inhale, slinging your chest forward and slightly up, keeping your belly on the floor.

Step 3.

Extend through the crown of your head and keep  your shoulders drawn back. Gaze at the floor.

Step 4.

Hold for several breaths, or as long as is comfortable, and exhale back to start position. Repeat if desired.

Physical Benefits:

  • Improves circulation
  • Improves posture
  • Improves digestion
  • Opens the chest and shoulders
  • Lengthens the spine
  • Increased spinal flexibility
  • Strengthens lower back
  • Strengthens shoulders

Mental Benefits

  • Reduces stress
  • Improves focus
  • Reduces mild depression
  • Reduces anxiety

Contraindications:

  • Pregnancy
  • High blood pressure
  • Severe spinal injury
  • Severe neck injury
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