Cobra Pose, or Bhujangasana in Sanskrit, is a great way to open up the back and shoulders. This yoga pose can be used during a warmup or as part of a transition during a yoga sequence. For those who sit at a desk for the majority of the day, this pose can create a sense of openness and encourage a lifted heart and chest. While this pose can be restorative in nature, it can also strengthen these muscle groups.
How do you do Cobra Pose?
Step 1.
Lie flat on your stomach in a prone position, with your legs extended straight back.
Step 2.
Slide your palms flat on the mat, underneath your shoulders, with your elbows hugging to your side ribs.
Step 3.
Point your toes and engage your legs by pressing the tops of your feet into the mat and activate your thighs to lift your kneecaps slightly off the ground. This protects your lower back. Your big toes can touch or feet can be hip-width apart. Press your pubic bone down into the mat and engage your core.
Step 4.
As you inhale, gently lift your chest and upper ribs off the mat by pressing lightly into your palms. Keep your elbows bent and close to your sides. Use your back and gluteal muscles, not just your arms, to lift.
Step 5.
Draw your shoulder blades back and down, opening your chest without straining your neck. Gaze slightly forward to maintain a neutral neck.
Step 6.
Hold the pose for 3–5 breaths, then slowly release your chest back to the mat on an exhale.
Benefits of Cobra Pose
Strengthens the spine and the erector spinae muscles, improving posture and reducing back pain.
Stretches and opens the chest and shoulders, countering the effects of slouching or sitting for extended periods.
Improves spinal flexibility by gently increasing mobility in the spine, especially in the thoracic region.
Stimulates and massages the digestive organs, promoting better digestion and circulation.
Variations of Cobra Pose
Sphinx Pose (Salamba Bhujangasana) - rest your forearms on the mat with elbows directly under your shoulders, lifting your chest. This variation is more accessible for beginners or those with lower back sensitivity
Baby Cobra - perform a very gentle lift of your chest without pushing into your hands. Focus entirely on engaging your back muscles for the lift. You can lift your palms off the ground for one or two breaths to strengthen and activate the muscles of your shoulders, back body, and legs.
Extended Cobra Pose - Press further into your hands to lift your chest higher, straightening your arms. This creates a deeper backbend but should only be attempted with proper spinal flexibility.
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