The Cobra Pose, or Bhujangasana, is a foundational backbend in yoga, named for the serpent-like lift of the torso. This posture is frequently incorporated into sequences like the Sun Salutation. Practicing the pose helps to lengthen the abdominal muscles and hip flexors while simultaneously strengthening the extensor muscles along the spine. Consistent practice can contribute to improved posture and chest opening, counteracting the common forward slump associated with prolonged sitting.
Entering the Cobra Pose: Step-by-Step
Begin by lying face down on a mat, extending both legs straight back with the tops of the feet resting on the floor. Place your palms flat on the mat just beneath your shoulders, ensuring your elbows hug close to your sides and point toward the back. Press the tops of your feet firmly into the floor to engage the leg muscles and stabilize the lower body.
On an inhalation, begin to lift the head and chest away from the floor. The initial movement should be powered primarily by the muscles of the back, rather than pushing forcefully with the hands. Imagine your spine lengthening forward as you lift, moving your sternum ahead of your shoulders. Continue to lift only until your pubic bone and lower ribs remain grounded on the mat.
Refining Your Form: Key Alignment Principles
Once lifted, focus on internal muscular engagement and alignment to protect the joints. Draw your shoulder blades down your back and toward each other, rolling the shoulders away from your ears to broaden the chest and avoid neck tension. This action helps recruit the upper back muscles necessary for spinal extension.
To stabilize the lower spine, gently engage your abdominal muscles, drawing the navel slightly toward the spine without clenching your buttocks. Clenching the gluteus maximus can compress the lower back. Instead, keep the buttocks relaxed while engaging the thigh muscles to lengthen the tailbone toward your heels. Your hands should provide minimal support; you should be able to lift them a few inches off the floor without your chest dropping significantly.
Maintain a neutral neck position by keeping the gaze directed slightly down or straight ahead, ensuring the back of the neck stays long. Avoid throwing the head back, which can compress the cervical vertebrae. The elbows should remain slightly bent and tucked close to the ribs, preventing the shoulders from hiking up. Aim for an even curve, distributing the backbend throughout the thoracic and lumbar spine, rather than concentrating it in the lower back.
Making Adjustments and Maintaining Safety
For those new to backbends or with lower back sensitivity, the “Baby Cobra” variation is a modification where the lift is minimal, often only a few inches off the floor. The elbows remain bent with the forearms on the ground, similar to Sphinx Pose. This allows the practitioner to concentrate on engaging the back muscles and protecting the lower spine before attempting a deeper bend.
Individuals with specific physical conditions should approach this pose with caution or avoid it entirely. The pose places pressure on the abdomen.
Contraindications include:
- Pregnancy
- Recent abdominal surgery
- Acute back injuries, such as a herniated disc
- Severe conditions like carpal tunnel syndrome, which strains the wrists
When it is time to release the posture, exhale slowly and gradually lower your chest, abdomen, and forehead back down to the mat. This controlled descent is important for decompressing the spine safely. After returning to the prone position, taking a few breaths in a neutral resting pose, such as Crocodile Pose, helps the spinal muscles relax completely.