Cobra Pose
Bhujangasana · A gentle backbend from lying face down that opens the chest and strengthens the muscles along the spine.
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Muscles worked
Strengthens
Also works
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Cobra Pose
- 1Lie face down with your hands under your shoulders and legs straight, tops of the feet on the mat.
- 2Press your hips into the floor.
- 3Lift your chest by lengthening your spine, using your back more than your arms.
- 4Keep your elbows slightly bent and close to your sides. Hold for 3–5 breaths.
When to pick it: Pick it to counter a day of sitting, or as the backbend in a flow. Stay lower (baby cobra) if your lower back is sensitive.
Form cues
- Lengthen before you lift
- Shoulders down, away from the ears
- Look forward, not up
Common mistakes
- Pushing up with straight arms into the lower back
- Craning the neck
- Lifting the hips off the floor
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More lower back poses
All lower back exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.