We absolutely love Cobra Pose! It’s one of those classic shapes that just feels like a big, warm hug for your spine. Whether you’re looking to wake up your energy in the morning or release some tension after a long day, this gentle backbend is such a beautiful way to open your heart and find a little more space in your front body.
In Sanskrit, it’s called Bhujangasana, which translates to ‘Serpent Pose’. Just like a cobra rising up, this pose helps us find a sense of grace and strength as we lift our chests and lengthen through the crown of the head. It’s a brilliant way to stretch out the chest, shoulders, and abdomen while giving your spine a lovely bit of TLC.
In this guide, we’ll walk you through how to feel into this pose in a way that honours your body and meets you exactly where you are today.
How To Do Bhujangasana (Cobra Pose)
Get comfy on your mat
Start by lying flat on your belly with your forehead resting gently on the mat. Take a moment here to arrive, letting your legs extend long behind you with the tops of your feet pressing into the earth about hip-width apart.
Set up your foundation
Slide your hands under your shoulders, keeping your elbows tucked in close to your ribs like little grasshopper wings. Press your palms firmly into the mat and feel your arm muscles start to wake up.
Lift your heart gently
As you inhale, gently peel your chest off the floor. There’s no need to go high — focus on moving your heart forward and up rather than just pushing up. Keep a soft bend in your elbows and ensure your neck stays long and happy.
Find space and ease
Think about sliding your shoulder blades down your back to create even more space across your collarbones. If you’re practising this as Yin Yoga, you might like to place a bolster or a couple of pillows under your chest for a more supported, restorative feel.
Breathe and feel in
Stay here for 5 to 10 deep, nourishing breaths, or longer if you’re using props for a Yin style. Feel the breath expanding into your chest and notice the gentle massage happening in your belly.
Lower down with love
When you’re ready, exhale slowly as you lower your chest back down to the mat with control. Rest your forehead on your hands or the floor and take a few breaths to soak in the afterglow of the movement.
The Benefits of Bhujangasana (and Yoga in General)
Physically, Cobra Pose is a wonderful way to build strength in your back, shoulders, and neck, helping to counteract the time we spend hunched over desks or phones. It creates a beautiful stretch through the front of the body, particularly the chest and abdomen, which can help stimulate digestion and improve your posture. By gently compressing the lower back, we also nourish the kidneys and adrenal glands, supporting our body’s natural hormone balance.
Beyond the physical, this heart-opening shape is a powerful tool for shifting your energy. Because it encourages deep, expansive breathing, it helps to calm the nervous system and can be a real go-to when you’re feeling a bit stressed or anxious. It’s a pose that invites a sense of confidence and empowerment, helping you feel more vibrant and clear-headed.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about opening your heart to the world and finding that inner strength that allows you to move through life with a little more grace and a lot more joy.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Ustrasana Pose | Camel Pose
- How to Do Setu Bandha Sarvangasana Pose | Bridge Pose
- How to Do Kumbhakasana Pose | Plank Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
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Always merrymaking,
Emma + Carla