Bhujangasana: Meaning, Steps, and Benefits of Cobra Pose

Bhujangasana, “cobra pose,” is a gentle backbend named for its resemblance to a cobra with its hood raised. It’s one of the most familiar postures in yoga, appearing as one step within the Surya Namaskar sequence as well as being practiced independently.

How it’s practiced

Lie face down with the legs extended and the tops of the feet on the floor, palms placed under the shoulders. Inhale, and gently press into the hands to lift the chest off the floor, keeping the elbows slightly bent rather than locking them straight, and the shoulders relaxed away from the ears. The lower ribs and hips stay grounded, so the lift comes from the upper back rather than straining the lower spine. Hold for a few breaths, then release back down on an exhale.

Traditional benefits

Bhujangasana is traditionally associated with strengthening the muscles of the back, opening the chest and shoulders, and gently stimulating the abdominal organs through the mild compression of the backbend. It’s also considered a mood-lifting posture, given the physical opening of the chest that accompanies it.

Precautions

The lift should come from the back muscles, not by forcing the arms to push the chest higher than is comfortable — over-straightening the arms can strain the lower back. Those with a back injury, carpal tunnel syndrome, or who are pregnant should approach this pose cautiously or avoid it, and consult a teacher for a suitable modification.

Common questions

What does “Bhujangasana” mean?

“Cobra pose” — named for the pose’s resemblance to a cobra with its hood raised.

Is Bhujangasana the same as Urdhva Mukha Svanasana (Upward-Facing Dog)?

They’re related but distinct — Bhujangasana keeps the hips and thighs grounded with a softer bend in the elbows, while Upward-Facing Dog lifts the thighs off the floor with straighter arms.

Where does Bhujangasana appear in a yoga sequence?

It’s one of the twelve postures in Surya Namaskar and is also commonly practiced as a standalone backbend.

Is Bhujangasana safe for people with back pain?

It can be, when practiced gently and without forcing the lift, but those with an existing back injury should consult a teacher or doctor first for an appropriate modification.