Explore Contact

BACKBENDS · BEGINNER

Cobra Pose

Bhujaṅgāsana

A gentle backbend lying on your front, lifting the chest a little away from the floor while the legs and hips stay grounded.

Also known as: Cobra, Bhujangasana

Side view of a person in Cobra Pose on a yoga mat: lying on the front with legs long and the tops of the feet down, hands on the mat, arms nearly straight with elbows slightly bent, chest lifted high, head tilted back with eyes closed.
Illustration: AI-generated original for YYOGAA

At a glance

Level
Beginner
Type
Backbends, Lying on your front
Body focus
Spine, Chest, Shoulders
You will need
Mat
How long
2–5 slow breaths, then lower and rest. Repeat once or twice if it feels good.

How to practise

Start here: Lie on your front with your legs hip-width apart and the tops of your feet resting on the mat. Place your hands under your shoulders, with your elbows close to your sides.

  1. Rest your forehead on the mat and press the tops of your feet and the front of your hips gently into the floor.
  2. Draw your shoulders gently back and away from your ears.
  3. As you breathe in, slowly lift your head and chest a little way off the mat, using the muscles of your back more than your arms.
  4. Keep your elbows bent and close to your body, with your lower ribs near the mat.
  5. Keep the back of your neck long, with your gaze down or slightly forward.
  6. Stay for a few breaths, lifting only as high as feels comfortable in your lower back.

Breath: Breathe in as you lift. Breathe out to soften your shoulders, staying at a height that lets you breathe easily.

Coming out: Breathe out and slowly lower your chest and forehead to the mat. Turn your head to one side and rest, or press back into Child's Pose.

Benefits

  • Invites gentle movement into the upper and middle back
  • Opens across the front of the chest and shoulders
  • Builds strength in the muscles along the back

Common mistakes

  • Pushing up high with straight arms

    Try instead: Lift only as far as your back muscles take you, keeping your elbows bent.

  • Squeezing the back of the neck

    Try instead: Keep your chin slightly down and your neck long.

  • Lifting the shoulders towards the ears

    Try instead: Draw your shoulders back and down before you lift.

  • Clenching the buttocks hard

    Try instead: Keep your legs gently active without gripping.

Make it easier

  • Stay very low, lifting only your head and the top of your chest.
  • Rest on your forearms instead, with your elbows under your shoulders, for a gentler shape often called Sphinx.
  • Place a folded blanket under your hips if lying on your front is uncomfortable.

Cautions

  • If your neck feels strained, keep your gaze down towards the mat.
  • Lying on your belly may not be comfortable or suitable during pregnancy, especially in the later months.
  • Keep your lower back comfortable. Ease off straight away if you feel pinching or pain there.
  • If you are pregnant, check with your midwife or doctor before practising this pose.

Stop if anything hurts. For more, read our health disclaimer.

About this pose

Cobra is usually practised low and slow. The aim is a gentle, even curve through the upper back, not the highest lift.

If the pose feels like hard work in your lower back, come lower. Smaller is often better here.

Written by The YYOGAA team. Published 30 September 2026.

Not yet reviewed by a qualified yoga teacher. Please treat this as general guidance.

← All poses