Cobra Pose (Bhujangasana): How to Do and Benefits

What is cobra pose?

Cobra pose, known as “Bhujangasana” in Sanskrit, is a fundamental backbending pose in the practice of yoga. Derived from the Sanskrit terms “bhujanga,” meaning snake or serpent, and “asana“, denoting pose or seat, this posture mimics the raised hood of a cobra.

In Bhujangasana, the practitioner lies prone on the floor with palms positioned beside the shoulders. As one inhales, the head and upper torso are lifted off the ground using the back muscles, while the hips, legs, and feet remain firmly anchored, with the tops of the feet pressing into the floor.

Historically, the serpent has been a potent symbol across various cultures, including the Indian tradition, often representing awakening or transformative energies.  In the context of yoga, the cobra pose’s embodiment of a hooded cobra is symbolic of the awakening of dormant spiritual energy within the practitioner.

Engaging in Bhujangasana offers multifaceted benefits. It provides a gentle stretch to the spine, fostering flexibility and counteracting the conventional forward-leaning postures of contemporary lifestyles. The pose also targets and strengthens muscles in the upper and middle back, abdomen and glutes.

Furthermore, by compressing the abdomen, it is believed to stimulate the digestive organs, potentially assisting in the relief of constipation. The expansion of the chest in this pose promotes deeper inhalation, contributing to enhanced lung function and oxygenation. Moreover, in the broader yogic context, cobra pose, like many other poses, promotes mindfulness and concentration, facilitating mental well-being and stress alleviation.

However, while cobra pose is predominantly beneficial, there are contraindications to consider. Those with acute back ailments or conditions such as herniated discs should either approach or abstain from this pose, always seeking guidance from seasoned instructors. Pregnant individuals,  particularly in the advanced stages, should exercise caution to prevent undue abdominal strain. As a general guideline, practitioners should prioritize their comfort and safety, refraining from pushing their limits excessively.

Cobra pose variations

Although cobra pose traditionally offers many benefits, several variations can provide different benefits and are suitable for different levels of practitioners. In this next section, LotusBuddhas will describe variations of cobra pose, highlighting the adjustments you should make to achieve each form correctly.

1. Sphinx Pose (Salamba Bhujangasana)
   • Position: From the face-down position, place your elbows under your shoulders and your forearms on the ground.
   • Movement:  Inhale and lift your upper body, pressing your forearms into the mat. Your backbend in this variation is gentler than the basic Cobra Pose.
   • Note: This variation is particularly useful if you are recovering from a back injury or are new to backbending practices.
2. Baby Cobra Pose
   • Position: Begin as you would for the basic Cobra Pose.
   • Movement: However, in this variation, you only lift your head and chest slightly off the ground. It is a minimal and gentle backbend.
   • Note: This variation is ideal for those who want to strengthen their lower back muscles gradually.
3. Extended Cobra Pose
   • Position: Start from the traditional Cobra Pose setup.
   • Movement: As you inhale, push through your hands to straighten your arms more than in the traditional pose. This results in a deeper backbend.
   • Note: You must ensure that you are engaging your core and thighs to prevent any strain on the lower back.
4. Twisted Cobra Pose
   • Position: Begin in the standard Cobra Pose position.
   • Movement: As you rise into the Cobra Pose, twist your torso to one side, attempting to look over your shoulder.
   • Note: This variation challenges your oblique muscles and offers a deeper stretch to the side body.

You see, cobra pose and its variations offer practitioners a wide range of intensities and backbend benefits. While experimenting with these variations, you should pay attention to your body’s signals and avoid forcing yourself into positions that cause discomfort or pain.  It is always advisable to practice under the guidance of a knowledgeable instructor, especially when participating in advanced variations.

Benefits of practicing cobra pose

Cobra pose is a foundational backbending asana in the yogic tradition, recognized for its multitude of physiological and psychological benefits. Rooted in the ancient practice of yoga, this pose when executed with proper alignment and mindful intention, can yield substantial health dividends for practitioners across various proficiency levels.

1. Spinal health: Bhujangasana provides a gentle extension to the spine. Regular engagement in this pose promotes flexibility in the vertebral column, aiding in the mitigation of the adverse effects of prolonged sitting or forward-leaning postures prevalent in contemporary lifestyles. Furthermore, the pose facilitates the realignment and lengthening of the spine, contributing to improved posture.
2. Muscular strengthening: As the upper body is lifted off the ground, the muscles of the upper and middle back—such as the erector spinae, rhomboids, and trapezius—undergo isometric contraction. This engagement not only augments muscular strength but also enhances endurance over time. Concurrently, secondary muscles, including the glutes and abdominals, receive toning benefits.
3. Digestive boost: The anterior stretch experienced in the cobra pose exerts a gentle massage on the abdominal organs.  This compression and subsequent release can invigorate the digestive system, potentially assisting in the alleviation of constipation and promoting overall digestive efficiency.
4. Respiratory enhancement: The chest expansion characteristic of Bhujangasana allows for deeper inhalations. This promotes improved lung capacity and facilitates the more efficient exchange of oxygen and carbon dioxide. The resultant enhanced oxygenation can boost cellular metabolism and overall vitality.
5. Activation of the endocrine system: It is postulated in some yogic texts that the cobra pose stimulates the adrenal glands, located atop the kidneys. This can help regulate cortisol levels, the body’s primary stress hormone, potentially ameliorating stress-related disorders and promoting homeostasis.
6. Mental well-being: Beyond its physiological merits, Bhujangasana is also revered for its psychological benefits. The deliberate focus required to maintain the pose can enhance mindfulness, concentration, and mental resilience. Additionally, the gentle backbend can facilitate a subtle opening of the heart chakra, fostering feelings of openness, warmth and emotional balance.
7. Enhanced circulation: The pose aids in improving blood circulation, particularly in the vertebrae and spinal region. Enhanced circulation can facilitate better nutrient delivery and waste removal at a cellular level.

Cobra pose is not just a mere physical posture; it is a confluence of mind-body engagement that offers a plethora of benefits.  However, as with any exercise or asana, it is imperative to approach Bhujangasana with proper knowledge, technique, and, if possible, under the guidance of an experienced instructor to maximize benefits and minimize potential risks.

How to do cobra pose correctly

While cobra pose appears ostensibly simple, its nuanced execution demands meticulous attention to detail. You are advised to heed the aforementioned steps and prioritize alignment and comfort, ensuring the cobra pose serves as a rejuvenating and beneficial inclusion in your yoga regimen.

Proper execution of this pose is pivotal to harness its full benefits and preclude potential injuries. Here’s a detailed guide elucidating the methodical progression to correctly perform the cobra pose:

1. Initial positioning: Begin by lying prone on a flat surface, preferably a yoga mat, to provide adequate cushioning. Your legs should be extended straight back, with the tops of your feet pressed firmly against the floor. Your arms should rest by your sides.

2. Hand placement: Position your palms flat on the floor, adjacent to your shoulders. Ensure that your fingers are spread out and pointing forward, facilitating a firm grip on the ground.

3. Engaging the legs: Ground your pelvis, thighs, and the tops of your feet into the floor. Your feet can be hip-width apart or together, based on individual comfort.

4. Inhalation and lift: With a deep inhalation, begin to elevate your chest off the floor by pressing down through your palms.  Engage your back muscles, primarily the erector spinae, while lifting. It’s pivotal to note that the lifting force should be derived from the strength of the back muscles, and the arms should offer support rather than doing the majority of the lifting.

5. Elbow alignment: As you rise, ensure that your elbows are bent and kept close to the sides of your body. They should point backward and not splay outwards.

6. Neck position: Maintain a neutral neck position, ensuring it’s an extension of your spine. Avoid craning your neck excessively backward, which could place undue stress on the cervical vertebrae.

7. Optimal height: Elevate to a height that ensures comfort and doesn’t strain your back. For beginners, this might mean maintaining a low elevation, with the elbows bent and close to the torso. As flexibility and strength improve, one can delve into a deeper backbend.

8. Duration and breathing: Hold the pose for a duration spanning anywhere from 15 seconds to a minute, depending on one’s capability. Maintain deep, even breathing throughout the pose, facilitating oxygenation and relaxation.

9. Exhalation and release: On a prolonged exhalation, gently lower your torso back to the floor, leading with your chest. Relax your muscles and rest in the prone position for a few moments before transitioning to the next posture or concluding your practice.

10. Points of caution: It’s imperative to ensure that the lifting action doesn’t hinge on the lumbar spine alone. Engage the thoracic spine (upper and middle back) to distribute the backbend throughout the length of the spine. If any discomfort is felt, particularly in the lower back, it’s advisable to lessen the depth of the backbend or to abstain from the pose until guidance is sought from an experienced instructor.

Common mistakes to avoid when practicing cobra pose

Cobra pose is a fundamental asana in yoga, renowned for its myriad benefits. However, to harness its therapeutic potential, LotusBuddhas recommends performing the pose correctly. Mistakes, especially when repetitively made, can negate the benefits or even lead to injuries.

Do not worry! LotusBuddhas are here to help you. The following elucidates common mistakes practitioners often commit and offers guidance on how to sidestep them:

1. Overarching the lumbar spine: A frequent misstep is placing excessive stress on the lumbar region (lower back) by overarching. This mistake can be circumvented by engaging the muscles of the upper and middle back (thoracic spine) and distributing the backbend evenly across the length of the spine.

2. Straining the neck: Craning the neck excessively backward strains the cervical vertebrae. Maintaining a neutral neck position, where the neck is an extension of the spine, mitigates this issue. The gaze should be directed forward or slightly upward, without compressing the back of the neck.

3. Misplaced hands: Hand placement is pivotal. Palms should be positioned next to the shoulders, ensuring that the lift emanates from the back muscles. Placing hands too far forward or too far back can misalign the pose and decrease its efficacy.

4. Flaring elbows: Another commonplace error is allowing the elbows to splay outward. To rectify this, keep the elbows tucked close to the body, pointing towards the feet, which aids in engaging the correct muscles and stabilizing the shoulders.

5. Over-reliance on arm strength: Relying predominantly on the arms to lift the torso off the ground diminishes the engagement of the back muscles. The primary lifting force should emanate from the back muscles, with the arms providing supportive strength.

6. Neglecting the lower body:  Disengaging the legs and feet is detrimental. The tops of the feet, thighs, and pelvis should press firmly into the floor, establishing a grounded foundation for the pose.

7. Shallow breathing: Breathing is integral to yoga, and shallow or rapid breathing can diminish the benefits of the pose. Deep, even breathing is essential to maintain relaxation and ensure adequate oxygenation.

8. Forcing the pose: Pushing oneself into a deeper backbend than what’s comfortable can lead to strain or injury. It’s crucial to listen to one’s body and progress gradually, respecting individual flexibility and strength limits.

9. Ignoring contraindications: Individuals with specific health conditions, such as herniated discs or severe back injuries, should approach this pose with caution or avoid it. Always consult a healthcare professional or experienced yoga instructor when in doubt.

Overall, cobra pose not only caters to the physical aspect by strengthening the spine but also harmoniously combines this with nurturing the emotional and spiritual aspects of the person.

Through the useful information about cobra pose shared above, LotusBuddhas hopes that you will discover many health benefits, from improving digestion to reducing stress.  However, beyond the physiological rewards, you should also know that cobra pose also serves as a symbol of resilience, transformation and overcoming challenges, just like the snake it is named after.