Cobra Pose or Bhujangasana is a gentle backbend that strengthens the spine while opening the chest and shoulders. The Sanskrit name comes from ‘bhujanga’ meaning serpent or snake reflecting how the pose mimics a cobra raising its hood.
To practice Cobra Pose:
- Begin lying face down with legs extended and tops of feet pressing into the mat.
- Place palms flat beside your ribs with elbows close to the body.
- Press the tops of the feet pubic bone and lower abdomen into the floor.
- On an inhale slowly lift your chest off the floor using back muscles first.
- Keep elbows slightly bent and shoulders away from the ears.
- Lift only as high as you can while maintaining connection of the pubic bone to the floor.
Cobra Pose strengthens the entire back especially the lower back muscles while stretching the chest shoulders and abdomen. It improves spinal flexibility stimulates abdominal organs and helps relieve stress. Regular practice can help alleviate mild backaches and fatigue.
Modifications include keeping the elbows bent for a Baby Cobra or using blocks under the hands for wrist sensitivity. Contraindications include back injury pregnancy and carpal tunnel syndrome. This pose is often practiced as part of the Sun Salutation sequence or as a preparatory pose for deeper backbends.
