Cobra pose

Cobra is a basic yoga backbend that works the back muscles and opens the chest. Its Sanskrit name is Bhujangasana. It suits beginners, and experienced students use it too, often as part of a sun salutation.

Checked 21 October 2026 · By The Yoga Blog editors

Quick answer

Lie face down, place your hands under your shoulders, and press gently to lift your chest while your hips and legs stay on the mat. Keep your elbows bent and close to your sides, your shoulders low, and your neck long. Hold for a few slow breaths, then lower down. Done regularly, this backbend can help with posture and flexibility. Many people also find that it helps them feel calmer.

Benefits

This posture can help loosen the shoulders and chest, which can make everyday movement feel easier. It also works the muscles along the spine and can help build strength in the back and core.

• Can help support better posture
• Can help increase flexibility in the shoulders and chest
• Works the back and core muscles
• Can help you relax and ease tension
• Gives a gentle stretch to the front of the body

Preparing for cobra pose

Find a quiet, flat space. Most people use a yoga mat, which gives grip and some cushioning. A folded blanket under the hips can make the floor feel softer. If you're new to yoga, start with a beginner-friendly class like Yoga for beginners.

Choose a comfortable position

Practice on a firm, even surface, such as a mat on a carpet or a wooden floor. Wear clothes that let you move freely. Many teachers suggest practicing on an empty or light stomach, since you'll be lying face down.

Position your body

Lie on your stomach with your forehead or chin resting on the mat. Place your hands flat beside your chest, under your shoulders, with your fingers spread wide. Keep your elbows close to your body. Draw your shoulders down and away from your ears.

• Stretch your legs straight back, hip-width apart, with the tops of your feet on the mat.
• Press your pubic bone and the tops of your feet gently into the floor.
• Take a few deep breaths to relax before you lift.

Executing cobra pose

Getting into position

Check that your hands sit under your shoulders, not too far forward or back. Lightly draw your belly in to support your lower back. Keep your legs active but not tense.

Lifting up

• On an inhale, press your palms into the floor and slowly lift your chest.
• Keep your elbows slightly bent and hugging your sides.
• Keep your shoulders down and your collarbones broad.
• Lengthen your neck and look forward or slightly down.
• Hold for a few slow breaths, then lower down on an exhale.

Modifying the pose

If your neck, shoulders or lower back feel strained, lift only a little. This shallow version is often called "baby cobra." Your chest rises just a few inches and your hands take little or no weight. You still open the chest and work the back without forcing the bend. If your wrists are sensitive, try the forearm version (sphinx) described below.

Common mistakes to avoid

Neck strain

Avoid throwing your head back. This can strain your neck and upper back. Keep your chin level or slightly tucked, and let the lift come from your upper back rather than your head.

Back strain

Another common mistake is pushing up too high and squeezing the lower back. Rise only as far as feels comfortable, and keep your hips on the mat. Draw your belly in lightly to spread the bend along your spine.

• Don't bounce or jerk into the posture.
• Don't hold it so long that you tire or feel discomfort.
• Don't lock your elbows or shrug your shoulders toward your ears.
• Use slow, controlled movement instead of force or momentum.
• Warm up first with gentle movement for the neck, back and shoulders.
• For a softer start, try Yoga poses for beginners that focus on gentle backbends and core work.

Alternatives to cobra pose

Gentle alternatives

If you're new to backbends or feel discomfort here, these options can help you ease in. Cat-cow pose (Marjaryasana-Bitilasana) is a gentle flow that warms up the spine before backbends. Child's pose (Balasana) is a resting posture that stretches the back. It works well before and after any backbend.

Modified backbends

If your neck, shoulders or wrists need a gentler option, try these. Sphinx pose (Salamba Bhujangasana) has you rest on your forearms, which gives a milder bend and takes weight off the wrists. Bridge pose (Setu Bandha Sarvangasana) opens the chest while you lie on your back.

• Baby cobra: Lift your chest only slightly, with little weight in your hands.
• Supported sphinx: Place a folded blanket under your forearms for extra comfort.
• Upward-facing dog (Urdhva Mukha Svanasana): A stronger backbend for later, with straight arms and thighs lifted off the floor.

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