Cobra Pose (Bhujangasana): Steps, Benefits & How To Do It

Cobra Pose is a gentle prone backbend where you lie on your belly and lift the head and chest using the back muscles, with light support from the hands. It opens the chest, strengthens the spine and shoulders, and is a warm-up for deeper backbends. It is a staple of Surya Namaskar and is taught in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Cobra Pose, step by step

1
Set up
Lie on your belly, hands under the shoulders, elbows hugging the ribs.
↓ Exhale
2
Align
Press the tops of the feet down and draw the shoulders back and down.
↑ Inhale
3
Lift and hold
Lift the chest, keep the navel down, lengthen the sternum forward and up.
• Hold
4
Release
Soften the arms and lower the chest, forehead and belly to the mat.
↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Cobra Pose is good for

✓Strengthens the muscles of the spine, upper back and shoulders.
✓Stretches and opens the chest, front shoulders and abdomen.
✓May help improve flexibility in the upper and middle back.
✓Engages and tones the abdominal muscles as you hold the lift.
✓Many find it eases stiffness from long hours of sitting and slouching.

What it works

Muscles and chakrasbody and energy

Muscles worked

Spinal muscles (erector spinae)
Glutes and hamstrings
Chest (pectorals, opened)
Shoulders (deltoids, trapezius)
Triceps
Abdominals

Brighter violet marks the muscles this pose works most.

Chakras activated

HeartAnahata
ThroatVishuddha
Solar PlexusManipura

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid or seek guidance during pregnancy and with recent abdominal or spinal surgery.
Take care with lower-back, neck or wrist injuries, and keep the backbend gentle.
Practise on a fairly empty stomach, ideally a few hours after a main meal.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Bridge Camel Cat-Cow

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Cobra Pose: common questions

What are the benefits of Cobra Pose?

Cobra Pose strengthens the spinal, shoulder and upper-back muscles while stretching the chest and abdomen. It may help improve flexibility in the upper and middle back, and many people find it eases stiffness from prolonged sitting. As a gentle backbend, it also prepares the body for deeper heart-opening poses.

Is Cobra Pose good for the back?

For many people, Cobra Pose helps strengthen the back muscles and gently mobilise the spine, which can ease everyday stiffness. The key is to lift from the back body and keep the backbend gentle rather than forcing depth. Anyone with a lower-back or disc injury should practise carefully and seek guidance first.

What is the difference between Cobra Pose and Upward-Facing Dog?

In Cobra Pose the legs and hips stay on the mat and the backbend is gentler, which makes it more accessible for beginners. In Upward-Facing Dog the thighs and hips lift off the floor and the arms straighten fully, a stronger and deeper backbend. Cobra is often practised first as a preparation.

How long should I hold Cobra Pose?

A comfortable hold is around 15 to 30 seconds, or four to five steady breaths, and you can repeat it a few times. Beginners may start with shorter holds in a low Cobra and build up gradually. Come out the moment you feel any pinching in the lower back or neck.

Can beginners do Cobra Pose?

Yes, Cobra Pose is widely taught to beginners and is one of the first backbends people learn. Starting in a low Cobra with bent elbows, lifting only the chest, keeps it accessible. Working with an instructor helps you build the back strength and alignment to deepen safely over time.

Cobra PoseBhujangasana