Cobra Pose


Cobra Pose

What is Cobra Pose?

Cobra pose, or bhujangasana, is a beginner's backbend that builds spinal flexibility. In this posture, the hands are pushed into the floor to lift the head and torso while the legs stay elongated.


  1. Lie on your stomach with your feet as wide as your hips and your hands next to your chest, fingers spread wide.
  2. With an inhale, push into your hands to lift your head and torso, keeping your pelvis on the floor.
  3. Bend your elbows slightly to open up your shoulders.
  4. Breathe while holding the pose.


  • Avoid if you have a hernia

Benefits of Cobra Pose

  • Improves spinal flexibility
  • Relieves backache
  • Stimulates appetite
  • Supports a healthy reproductive system
  • Encourages deep breathing

Cobra Pose Details

Sanskrit Name
Pose Level
Nasagre (Tip of the nose)
Pose Type
Backbends, Chest Openers
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