The Cobra Pose (Bhujangasana) is a fundamental yoga posture that stretches the spine, chest, and shoulders while strengthening the back and core. Commonly used in yoga, stretching routines, and rehabilitation programs to improve posture, flexibility, and overall spinal health.
MUSCLES WORKED IN Cobra POSE
These are the primary and secondary muscles that get affected by doing the cobra pose.
Primary Muscles Worked
These muscles do most of the work during the movement:
- Erector Spinae: Strengthens the lower back and maintains the spinal extension.
Secondary Muscles Worked
These muscles provide additional support and stability:
- Glutes and Hamstrings: Engage to stabilise the lower body.
- Abdominals: Helps control movement and support the lower back.
- Chest (Pectorals) and Shoulders: Stretched and opened during the pose.
Benefits of The Cobra Pose
Get to know the top benefits of doing a cobra pose.
Enhances The Spinal Health
Strengthens the spine, reduces stiffness, improves posture, and flexibility.
Strengthens the Back Muscles
Engages the lower back, shoulders, and arms to build upper body strength.
Improves Breathing and Lung Capacity
Expands the chest and lungs, allowing deeper breaths and better oxygen flow.
Reduces Stress and Fatigue
The stretching motion relaxes the nervous system, easing stress and tension.
HOW TO PERFORM THE COBRA POSE PROPERLY
These are the steps you have to follow to do the Cobra pose perfectly.
Lie face down on your mat with legs extended and the tops of your feet pressing into the floor.
Place your palms flat on the ground directly under your shoulders, keeping your elbows close to your body.
- Press the tops of your feet and thighs firmly into the mat to activate your leg muscles.
- Inhale as you gently lift your chest off the floor by straightening your arms, ensuring your elbows remain slightly bent.
Maintain the pose with a neutral neck position, gazing slightly upward or forward, and breathe deeply for 15–30 seconds.
Exhale as you slowly lower your chest back to the mat. Repeat the pose up to five times, as desired.
COMMON MISTAKES TO AVOID WHEN DOING THE Cobra Pose
You need to avoid these common mistakes to perform the perfect Cobra Pose.
Overarching the Lower Back
Avoid pressing too hard into your hands to engage your core and glutes for support.
Shrugging the Shoulders
Keep shoulders down and away from ears to avoid neck strain.
Locking the Elbows
Maintain a slight bend in the elbows to avoid joint strain.
Holding the Breath
Keep your pelvis grounded for proper spinal alignment.
MODIFICATIONS AND VARIATIONS FOR COBRA POSE
Do more than just the Cobra Pose. You can do other variations for it. Find out here.
Baby Cobra
Lift only slightly off the floor for a gentler backbend.
Extended Cobra
Straighten the arms fully for a deeper back stretch.
Cobra to Child’s Pose
Alternate between Cobra and Child’s Pose to relieve back tension.
Wall-Assisted Cobra
Place hands on a wall and lean into it for a standing modification.
Reps and Sets for All Levels
Beginner
Hold for 15-20 seconds, repeat 3 times.
Intermediate
Hold for 30 seconds, repeat 4 times.
Advanced
Hold for 45 seconds, repeat 5 times.
The Cobra Pose is a fundamental yoga posture that enhances spinal flexibility, strengthens the back, and improves posture. Whether you’re a beginner or an experienced yogi, incorporating this gentle backbend into your routine can relieve tension, improve breathing, and build strength.
Ready to invigorate your body? Lie face down, place your palms under your shoulders, and lift your chest into the empowering stretch of Bhujangasana.
