Yoga Pose Breakdown: Bhujangasana – Cobra Pose

Sanskrit Name: Bhujangasana  (boo-jang-GAHS-anna)
Bhujanga = Serpent, Snake
Asana = Pose

Get Started:

  • Begin by lying on your belly on the floor
  • Stretch your legs back and place the tops of your feet on the floor
  • Place your hands under your shoulders
  • Hug your elbows into your side body
  • Press the tops of your feet and thighs, as well as your pubis into the floor
  • Begin to straighten your arms and lift your chest off the floor as you continue to ground down through your feet and pubis
  • Maintain a firm core and externally rotate your inner thighs
  • Lift through your sternum and firm your shoulder blades against the back
  • Keep a slight bend to your elbows and fix your gaze

Benefits: This pose strengthens the spine, firms the buttocks and stimulates the abdominal organs. It stretches the chest and lungs, shoulders and abdomen. It also helps relieve stress and fatigue, opens the heart and lungs and helps sciatica. It is therapeutic for asthma. 

Contradictions: Practice with caution if you have a back injury, headache, back injury or if you are pregnant. 

Know Your Asana: According to traditional texts, Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Photo: iStock