Video: Cobra Pose Exercise

Cobra Pose (Bhujangasana) is a fundamental yoga posture that offers a wealth of benefits for both the body and mind. This backbend strengthens the spine, opens the chest, and improves flexibility, making it a valuable addition to any yoga practice.

Benefits of Cobra Pose

  • Strengthens the spine: Cobra pose strengthens the muscles in the back, neck, and shoulders, which can help improve posture and reduce back pain.
  • Opens the chest: This pose stretches the chest muscles and diaphragm, allowing for deeper breathing and improved lung function.
  • Improves flexibility: Cobra pose increases flexibility in the spine, hips, and hamstrings.
  • Energy boost: This backbend can help to energize the body and improve mood.
  • Stress reduction: By opening the chest and improving breathing, Cobra pose can help to reduce stress and anxiety.
  • Improves digestion: The pressure on the abdomen in Cobra pose can help to stimulate digestion.
  • Helps with menstrual cramps: This pose can help to relieve menstrual cramps by stretching the lower back and abdominal muscles.

How to Do Cobra Pose

  1. Lie flat on your stomach with your toes pointed and legs hip-width apart.
  2. Place your palms flat on the floor shoulder-width apart, directly under your shoulders.
  3. Engage your core and press your hips into the mat.
  4. On an inhale, lift your chest and head off the floor, keeping your neck long and gaze forward.
  5. Hold for 5-10 breaths, then slowly lower back down to the starting position on an exhale.

Tips for Cobra Pose

  • If you have tight hamstrings, you can bend your knees slightly.
  • Avoid arching your back excessively.
  • Keep your neck long and avoid looking up.
  • Focus on your breath and move slowly and smoothly.

Modifications and Variations

  • Low Cobra: For a gentler version of the pose, keep your forearms on the floor and lift your chest slightly.
  • Cobra with blocks: Place yoga blocks under your hands for additional support.
  • Upward-Facing Dog: This pose is a more advanced backbend that requires more strength and flexibility.


Cobra Pose is a versatile pose that offers a variety of benefits for people of all ages and fitness levels. By incorporating this pose into your yoga practice, you can improve your physical and mental health and well-being.

I hope this comprehensive guide to Cobra Pose has been helpful. Please remember to listen to your body and modify the pose as needed. If you have any concerns, consult with a yoga teacher or healthcare professional.

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