Half Cobra Pose

Ardha bhujangasana

What is Half Cobra Pose?

Half cobra pose, or ardha bhujangasana in Sanskrit, is a beginner's version of cobra pose. It's a much less intense backbend and great for students who are just learning yoga. Instead of pushing all the way into the hands, only a small amount of pressure is used against the floor, and the abdomen remains on the ground.


  • Lie on the stomach with the legs together. Keep the forehead on the floor.
  • Place the hands on the floor beside the chest and spread the fingers wide.
  • Engage the legs. Inhale and push into the hands, lifting the forehead and chest from the floor. Roll the shoulders down the back.
  • Breathe while holding the pose.
  • Exhale and release.


  • Avoid this pose if there is spinal injury or acute back pain.

Benefits of Half Cobra Pose

  • Opens the shoulders and chest
  • Increases spinal flexibility
  • Rejuvenates the spinal nerves and back muscles
  • Stimulates the digestive and pelvic organs

Half Cobra Pose Details
Sanskrit Name: Ardha bhujangasana
Pronunciation: ar-dhah bhoo-john-GAH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Backbends, Chest Openers

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