Perfect Your Posture… Bhujangasana (cobra pose)

Bhujangasana (Cobra Pose) is a foundational yoga backbend that strengthens the spine, improves posture, and opens the chest. Often practised in Sun Salutations, Cobra Pose helps counteract the effects of long hours sitting and gently builds confidence in backbending.

In this guide, you’ll learn:

• The mythological meaning behind the pose
• How to practise Bhujangasana safely
• Key alignment cues
• Benefits of Cobra Pose
• Common mistakes to avoid
• Modifications for beginners

Step by step Bhujangasana (Cobra Pose)

1. Starting Position

Lie on your front with your legs extended behind you.
Press the tops of the feet gently into the mat.

Rest your forehead on the mat.

Place your palms beside the chest, fingers pointing forward and elbows bent.
Draw the elbows close to the ribs and soften the shoulders away from the ears.

Allow the buttocks to relax and the lower back to soften.

2. Inhale – Lift into Cobra Pose

As you inhale, slowly lift the head, neck and chest.

Begin the movement by engaging the back muscles first.
Press lightly into the hands — the arms assist, but the strength comes from the spine.

Keep:

• Pubic bone grounded
• Hips heavy
• Elbows slightly bent
• Shoulders drawing back and down

The navel may lift slightly, but remains close to the mat. This is a low Cobra Pose — not Upward Facing Dog.

3. Exhale – Lower with Control

As you exhale, gently lower back down.

Use the arms lightly at first, then soften the chest and head to the mat.

Repeat for several rounds, moving smoothly with the breath.

Develop the posture with the breath to begin with.  When the back is comfortable with the bend try to hold – developing the length of time in the position.

Holding Bhujangasana

When the back feels warm and comfortable:

• Hold for 3–5 slow breaths
• Lengthen through the crown of the head
• Keep the front ribs gently drawing inward
• Avoid collapsing between the shoulder blades

The elbows remain soft — never locked.

Head Position in Cobra Pose

There are two safe options:

Neutral neck (recommended):
Keep length in the back of the neck and gaze slightly forward.

Gaze upward:
If comfortable, gently lift the chin — but avoid compressing the cervical spine.

Choose the option that keeps the spine feeling smooth and balanced.

Benefits of Bhujangasana (Cobra Pose)

Regular practice of Cobra Pose may:

• Strengthen the spinal muscles
• Improve posture
• Open the chest and lungs
• Support better breathing
• Stimulate abdominal organs
• Build confidence in backbends

It is both energising and stabilising — a powerful combination.

Common Mistakes in Cobra Pose

• Over-pressing into the hands
• Clenching the buttocks
• Locking the elbows
• Shrugging the shoulders toward the ears
• Forcing the backbend too high

Remember: height is not the goal. Even a small lift can be powerful when done with awareness.

Modifications for Beginners

If full Bhujangasana feels intense:

• Lift only a few centimetres off the mat
• Keep more weight in the legs
• Practise Sphinx Pose (forearms on the mat)

Building strength gradually protects the lower back and creates sustainable progress.

Who Should Avoid Cobra Pose?

Avoid or modify if you have:

• Recent abdominal surgery
• Pregnancy (second or third trimester)
• Severe lower back pain
• Acute wrist injury

Always work within comfort and seek guidance if unsure.

The Meaning of Bhujangasana: The Serpent’s Awakening

In Sanskrit, Bhujanga means serpent.

In yogic symbolism, the serpent represents Kundalini energy — the dormant spiritual power said to rest coiled at the base of the spine.

When we rise into Cobra Pose, we embody the image of a serpent lifting its hood: alert, steady, and aware.

This is not an aggressive movement. It is controlled, grounded, and watchful.

The hips remain connected to the earth while the heart lifts forward and upward — symbolising awakening while staying rooted.

Bhujangasana reminds us:

Strength does not require force.
Awakening does not require struggle.
Rise steadily. Stay grounded. Breathe deeply.

If you want to find out more about spinal anatomy – have a look at this interesting chart all about the nerves…