Cobra pose

What Is Cobra Pose Good For?

Yoga is so popular and famous among all other exercise forms because of the stretch and flexibility it provides to the human body. While enhancing a body’s mobility also provides added benefits to the mind and a healthy routine.

Woman Doing Cobra Pose


Among all the beneficial poses of yoga, the cobra pose is one such yoga stretch that provides maximum stretch to the spine and overall structure of your body by relaxing and opening the joints and muscles simultaneously.

If you are also intrigued regarding the cobra pose, then we will discuss everything related to it in this article – what Cobra pose is, how you can perform it, its benefits, variations, and modifications.

What is the Cobra Pose?

The Cobra posture, or ‘Bhujangasana’, is a heart-opening backbend that extends your upper body and various muscle groups. It is a part of the sun salutation or Suryanamaskar. The word bhujangasana is pronounced “bhu-jung-a-suh-na.” Asana is a posture, while “bhujanga” is a Sanskrit word that signifies serpent or snake.

Woman Doing Yoga Pose


Because it resembles a snake with its hood rising, this pose is known as the cobra pose. According to the Vinyasa sequence, which lists various asanas for beginners to yoga, this pose can be substituted for the upward-facing dog stance (Urdhva Mukha Svanasana). As taught by the Vinyasa method, yoga promotes fluid transitions from one pose to the next.

 However, a different set of poses may be used according to the yoga instructor. Ashtanga yoga is another name for vinyasa yoga. Even though it is a sequence typically taught to beginners, you must take your time learning it because it is an effective pose.

The cobra position requires certain conditions. Only perform this asana when you are completely fit, according to certified yoga instructors, as this will allow you to gain from the pose to its fullest. Make sure to wait four hours after eating before performing this asana. This is crucial since the pose requires you to lie on your stomach and stretch your abdominal muscles.

You can feel uneasy if you don’t give yourself enough time to practice this asana after eating. In addition, yoga practitioners advise performing some easy stretches and warm-up exercises to assist the release of the muscles of your neck, arms, shoulders, and back, which are the key muscle groups used when performing the cobra pose.

Woman in Cobra Pose on a Green Yoga Mat


The cobra stance is best performed in the morning. But you can do it in the evening if the mornings aren’t convenient. You can do a few positions to assist you in relaxing into the cobra pose and the warm-up movements and stretches.

After performing preliminary postures like the downward-facing dog stance, you can effortlessly transition into the cobra pose (sphinx pose). Following these techniques will let you transition into the cobra pose once you’ve practiced these poses several times.

How to Perform the Cobra Pose?

You can perform the cobra pose on a yoga mat or floor. Following are the steps through which you can perform the cobra pose:

  • Your toes should remain flat on the floor and pointed upwards when you lay on your stomach.
  • Keep your face and entire body flat, so your forehead meets the floor.
  • When you cross your legs, your feet should be softly brushing each other at the heels and toes.
  • Now, while you’re lying down, arrange your hands so that your palms are right beneath your shoulders on each side of your shoulders. Your elbows should be as near to your chest, equal to each other, and as close to the ground as possible when you put your palms beneath your shoulders.
  • Except for your elbows, which are slightly lifted and adjacent to your torso, your body is flat on the ground. After taking a deep breath, slowly elevate your head, chest, and abdomen. Make sure your navel is still contacting the floor and not lifted.
  • Put equal force on both palms as you lift your torso off the ground with your hands, lifting your upper body as you inhale. Recognize this upward motion fully, then bend your spine vertebra by vertebra.
  • Continue to go up until both hands are stretched while applying pressure to your hands, while at the same time, arch your back as far as you can. Make sure your navel remains in contact with the floor and is not elevated while you stretch your arms and curve your spine.
  • When your upward curve has grown to its fullest extent, lean your head back, so your face rises upward. Your chest plus abdominal muscles will stretch more as a result of doing this.
  • As soon as you are in the position described in step 8, hold the posture as much as possible. As you maintain the stance, keep inhaling deeply for a while. Ensure that you are fully in control and aware of your breathing. The optimum position for you enables you to breath easy without experiencing any discomfort. You’ll be able to stretch farther and flex your spine more with consistent practice.
  • After taking just a few deep breaths in the position described in step 8, slowly exhale and lower your torso. Once more, while performing this motion, pay attention to every inch of motion and your exhalation. Let your chest come in contact with the earth first, then your shoulders, and ultimately your head.
  • Once your entire body has touched the ground, you can release yourself. Repeat this routine four to five times, focusing completely on your breath and torso movement.
A Woman Doing Bhujangasana


Things to Consider If You Are a Beginner

If you are a beginner in yoga or just started doing the cobra pose, you need to keep the following things into consideration while performing it:

  • Make sure that every movement you make is steady and fluid. Avert jerks and stretches too much. Only extend as far as you find comfortable.
  • When you raise your arms in the upward action, be conscious of the shoulder and resist locking it. Additionally, always keep your arms close to your ears.
  • At all times, keep the feet close together.
  • Make sure your breathing is smooth during the entire exercise. When you’ve finished the upward motion and are holding the stance, it’s crucial to remember this.
  • The neck is arched back as an elongation of the spine in the traditional cobra stance. Ensure you don’t abruptly thrust your head backward or jam it there.
  • The basic goal of the cobra position is to extend the spine while fully conscious of how each vertebra curves. Sometimes this movement could get too intense and cause your body to shape like an L at the hips and waist. If the body has formed an L, you have raised yourself too high and need to lower yourself by a few inches.
  • Make sure your gluteal muscles have not clenched the muscles in your behind. Instead, maintain their calm.
  • You might need more time to be ready to curve the spine if this is your first time performing the cobra stance. This is alright. You can curve the spine more with consistent practice.

What is the Cobra Pose Good For?

Besides providing excellent stretch and flexibility to your spine and body, the cobra pose has the following benefits:

Improved Digestive System

A natural stimulant for healthy digestive health is the cobra pose. When performing the position, the neck and chest area bow backward, providing mild stretching to the body and promoting the function of the abdominal organs. The cobra stance provides indirect massage. By providing them with a gentle massage that triggers the appropriate functioning of the digestive organs, optimal secretion of digestive fluids, and improved absorption of food, the cobra position improves the digestive system and makes the gut content.

Man and Woman in Yoga Cobra Pose


Strengthened Muscles

When performing the CobraCobra pose regularly, your neck and head region are bent backward while your body is upright and upside down on the floor. This bend is a boon for treating stiff chest, shoulder, and neck muscles by making them incredibly flexible. The practice of the cobra pose helps the practitioner by expanding the chest. The cobra stance will make your body more flexible and physically strong.

Improved Circulatory System

A web of blood arteries, blood, and heart, makes up the circulatory system. A significant portion of the population now suffers from heat disorders due to the unhealthy lifestyle of modern times. The cobra pose has enormous effects on yoga’s ability to cure the body naturally. This ensures that the heart and all other body organs have a constant supply of oxygenated blood that flows easily through the blood vessels. A healthy blood flow ensures that hormones, nutrients, and oxygen are transported effectively while eliminating unwanted waste. The human body benefits from the cobra pose’s healthy circulatory system.

Improved Respiratory System

The advantages of the cobra position are found in its many facets, which have a natural healing effect on the human body. It provides a healthy working of the respiratory system by giving your body great elasticity that widens the chest cavity and allows your lungs to expand. This pose also treats lung and respiratory conditions like asthma, allergies, and other similar conditions.

Improved Muscle Protection

The Cobra pose functions as the body’s natural cushion, shielding it from various wounds. The front planes and hips are stretched during this pose, making them supple and preventing injuries. The cobra pose relieves sciatica discomfort in the leg by relaxing the spinal impingement.

Enhanced Nervous System

The central nervous system is the body’s executive branch: the brain and spinal cord control the body’s functions. The brain acts as the boss, controlling the operation of all the organs, and the spinal cord acts as the carrier of stimulation and reaction. This pose, a beneficial stretch, and gentle masseur help the spinal cord and brain recover so that the central nervous system may function more effectively. The cobra pose is also a natural pain reliever for conditions like neck pain, back pain, and other similar conditions.

Improved Urinary System

The cobra pose is a yoga pose with many health advantages for the human body, including improved renal function. In this yoga pose, Bhujangasana, the lower back is compressed as the kidneys are stretched and massaged. Bhujangasana also kneads the abdominal organs, ensuring a strong urinary system and efficient waste removal.

Overall Wellbeing

The cobra stance is a collection of yoga’s innumerable advantages. Cobra posture is praised for its benefits to the mind, body, and spirit. This yoga pose promotes healthy mental hygiene by relieving worry, stress, and other conditions of the mind. Thus, the advantages of Bhujangasana are related to the general welfare of humanity.

Spiritual Awakening

An advanced yoga asana called cobra pose redefines your boundaries while reconnecting you to the ultimate. The cobra stance recreates your limitations and increases your options. The calm serenity of the cobra stance serves to awaken you. You move closer to self-awakening in the Cobra Pose.

Improved Reproductive Health

The cobra pose’s neck extension massages the thyroid and parathyroid glands, which are crucial for controlling the body’s metabolism. The adrenal gland benefits from optimum functioning as well. The male and female reproductive systems perform better when the cobra stance is practiced. Particularly for the uterus and ovaries in females, this helps massage the organs and promote blood flow.

A Woman Doing the Cobra Pose


Muscles that Cobra Pose Improves           

The cobra stance helps to strengthen your back and open your chest. You use these muscles:

Pyramidalis: Your lower pelvis contains a little, triangular-shaped muscle that aids in maintaining normal internal pressure.

Rectus Abdominis: When a person has a “six-pack,” people usually refer to these muscles. They assist in maintaining your organs in place by extending diagonally from your ribs towards the front of your pelvis.

Chest and Pectoral Muscles: These facilitate shoulder movement.

External Obliques: You may rotate your body from side to side using this pair of muscles located along both sides of the rectus abdominis.

Transversus Abdominis: These are your core’s stabilizing muscles that are deep and flat.

Internal Obliques: These muscles above the external obliques aid in body twisting.

Erector Spinae: Your spine is lined with muscles that support movement and breathing.

Trapezius Muscles: From the foundation of your neck to your shoulders, these broad, triangular muscles form a diamond-shaped structure. They aid in mobility, arm raising, and keeping proper posture.

Modifications of Cobra Pose          

For beginners, the cobra stance is beneficial. Remember that you don’t have to go beyond what you can easily do. You can try a variety of cobra posture variants to make allowances for physical constraints or to make the pose more difficult.

Sphinx Pose

This posture resembles the CobraCobra pose a lot. However, before opening the chest, bend your arms and put your forearms on the floor in front of you rather than maintaining your palms pushed to the floor and your elbows close to your sides.

The Wall Modification

Try the wall cobra stance if you have limited flexibility, are pregnant, or have a medical issue that prevents you from lying on your stomach. Stand with your elbows resting at your sides and your palms pressed against a wall. As you press to open your chest, draw your shoulder blades in.

The Twisted Cobra

Stretching the edges of the neck requires an additional step in this exercise. Once you’ve entered the CobraCobra, softly try to see your opposing heel by turning your neck to the side. Repeat on the opposite side, bringing your neck back towards the front as you go. Try putting a small pillow or cushion between the floor and your pelvic bones if pressing your pelvis into the ground causes discomfort.

Related Questions

Here are some of the related questions regarding the cobra pose:

What is the Cobra Pose?        

Cobra pose is a yoga stretch and poses that focus on elongating your spine while stretching the muscles and providing relaxation to stiffness.

What is CobraCobra pose well for?

As the spine is a major part of the human body, relaxation of the spine provides benefits to your overall health and body.

Can we add modifications to the Cobra pose?          

 You can surely add modifications to the cobra pose according to your comfort and strength.

What muscles does the Cobra pose to focus on?

The Cobra poses focuses on all the body’s major muscles that relate to breathing, metabolism, and even overall health.

Are there any precautions while performing the Cobra pose?

If you are a beginner, you should determine your flexibility, strength, and breathing capacity in case your body gets any strain due to added pressure.


The cobra pose is an excellent yoga stretch that greatly stretches and relaxes the spine and all major body muscles. In this article, we have discussed the cobra pose, how you can perform it, what the precautions are for a beginner, what its benefits are, and how you can modify it.


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