Cobra Pose or Bhujangasana

Cobra Pose

Cobra Pose or Bhujangasana is a basic level yoga pose.

Cobra Pose
Cobra Pose

The Cobra Pose is a backward bending exercise which creates a gentle massage to the internal organs. While promoting flexibly to the lower back, rejuvenating the spinal nerves and helping the circulation. The Cobra Pose…

  • Relieves back pain
  • Strengthens the back muscles in the lumbar region
  • Expands the ribcage while increasing the lung capacity deepening the breath which can help relieve asthma
  • Combats constipation
  • Strengthens the arms, wrists and shoulders
  • The ovaries and uterus are toned and can help to soothe menstrual problems but should not be practiced by pregnant women
  • Firms and tones the buttocks
  • Elevates your mood
  • Improves digestion
  • Relieves stress


Here is my step by step guide. Remember to breath and relax into the pose…


Lying flat on the abdominals with toes and legs together and heels apart. Make a pillow for your head with your cheek gently resting on your hands with your palms face down. Resting here for at least 1 minute with deep abdominal breathing preparing yourself for the Cobra Pose.

Step by Step guide

Bring the forehead to the ground while bringing the hands palm face down along side the shoulders with fingertips in line with the top of your shoulders. Elbows will be naturally bent by this stage and pointing upwards. Keep them in against your ribcage.

Close your eyes and on the inhale sliding your body forward and gentally rolling the head up and back. First nose then chin scooping towards the ground. Hands will be firmly pushing into the ground while raising your head and then chest away from the ground. Then arch the upper body and back vertebrae by vertebrae. Make sure your legs and hips remain routed into the earth. Shoulders are down and away from the ears but keeping the shoulders broad and relaxed. Your elbows slightly bent.

Attention on the breath while holding this position. Your chest to be pushed forward while head and shoulders are gently arched back. Hold for 10 seconds if beginner and as your practice develops students can gradually increase up to a minute.

Inhale deeply through the nose then exhale slowly while opening your eyes to roll out of the Cobra Pose. Uncurling your back first. Keeping your head back until last to end with your forehead on the ground.

Relax back onto abdominals and back into the preparation stage.

This can be repeated 2-3 times


‘Keep Calm and do Yoga!’


See more pictures at Tribal Yoga.


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