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Beginnerभुजंगासन · ভুজঙ্গাসন
Cobra Pose
A gentle backbend that strengthens the spine and opens the chest. Cobra counteracts the forward collapse of sitting and working at a desk, and is one of the safest backbends for beginners.
How to Practise
- 1
Lie prone (face-down). Place hands under the shoulders, elbows tucked to the sides.
- 2
On an inhale, press the hands down and lift the head, chest, and upper abdomen off the floor.
- 3
Keep the pubic bone pressing into the floor. Elbows may remain slightly bent.
- 4
Roll the shoulders back and down; open the chest forward and up.
- 5
Gaze forward or slightly upward — do not strain the neck.
- 6
Hold for 15–30 seconds. Release on an exhale.
Cautions & Contraindications
Back injury. Carpal tunnel syndrome. Headache. Pregnancy.
Benefits
- ✓Strengthens spine and buttocks
- ✓Stretches chest, shoulders, and abdomen
- ✓Stimulates abdominal organs
- ✓Opens the heart and lungs
- ✓Reduces fatigue and stress