What is Bhujangasana?
Bhujanga means snake or serpent in Sanskrit, and the pose resembles a cobra lifting its hood. You lie on your belly and raise your head and chest while the legs and hips stay on the floor. It is one of the prone (lying on the belly) poses in the Common Yoga Protocol, and it appears in Surya Namaskar after the eight-limbed salute.
How to do Bhujangasana
- Lie on your bellyForehead on the mat, legs together or hip-width apart, tops of the feet pressing down.
- Place your handsPalms flat under the shoulders, fingers forward, elbows tucked close to the ribs.
- Press the pubic bone and feet downThis anchors the lower body and protects the lower back.
- Lift with your backBreathing in, slowly raise the head and chest, using the back muscles. Use the hands only lightly.
- Keep the elbows bentFor low Cobra, the lower ribs stay on the floor. Shoulders down and back, away from the ears.
- Look forward or slightly downKeep the neck long; do not throw the head back.
- Hold and breatheFor 15 to 30 seconds, breathing normally.
- Come down slowlyBreathing out, lower the chest and forehead. Rest with the head turned to one side, or in Child's pose. Repeat 2 or 3 times.
Low cobra, full cobra and sphinx
| Version | How | Good for |
|---|---|---|
| Sphinx (Salamba Bhujangasana) | Forearms on the floor, elbows under the shoulders | Beginners, stiff backs, the gentlest backbend |
| Low cobra | Chest lifted, elbows bent, lower ribs on the floor | Most people; builds back strength safely |
| Full cobra | Arms straighter, chest higher, pubic bone stays down | Flexible, experienced practitioners without back problems |
Low cobra is not a lesser version. For strengthening the back and improving posture, it is often the more useful one.
Benefits
- Strengthens the backThe muscles along the spine work to lift the chest, which supports good posture.
- Opens the chest and shouldersA counter-movement to hours of rounding forward at a desk or phone.
- Mobilises the spineA gentle extension after long periods of sitting or forward bending.
- Prepares for deeper backbendsSuch as Dhanurasana (Bow) and Ushtrasana (Camel), with a teacher.
- Feels energisingMany people feel more awake after a few slow rounds.
Cobra is often included in programs for long-term low back pain, alongside other gentle poses. If you have back pain, start with sphinx and ask your doctor or physiotherapist first. See yoga for back pain.
Common mistakes
- Pushing up with the arms: this crunches the lower back. Lift with the back; keep elbows bent.
- Hips lifting off the floor: keep the pubic bone down.
- Shoulders hunched to the ears: draw them down and back.
- Throwing the head back: keep the neck long and the gaze forward.
- Holding the breath: breathe slowly throughout.
- Squeezing the buttocks hard: keep them firm but not clenched.
Who should take care or avoid it
- Pregnancy: avoid lying on the belly. Choose standing or kneeling chest openers instead. See yoga during pregnancy.
- Recent abdominal surgery or hernia: avoid until your doctor says it is safe.
- Back injuries: spondylolisthesis, a recent disc injury or pain that worsens with bending backwards need a doctor's or physiotherapist's advice first. Sphinx is usually the gentlest start.
- Neck problems: keep the gaze down and the lift small.
- Wrist pain or carpal tunnel: use sphinx on the forearms.
- Full stomach: wait 2 to 3 hours after a meal.
Where it fits in a practice
Do Cobra after a warm-up, never cold. A simple sequence: Cat-Cow, then sphinx, then two or three rounds of low Cobra, then rest in Child's pose to gently round the back the other way. It also pairs well with Shalabhasana (Locust) for back strength, and Makarasana (Crocodile) for rest, as in the Common Yoga Protocol.
Bhujangasana: common questions
What is Bhujangasana in English?
Cobra pose.
How long should I hold Cobra pose?
About 15 to 30 seconds, repeated 2 or 3 times, breathing normally.
Is Bhujangasana good for back pain?
Many people with stiff backs find gentle versions helpful. With significant or new back pain, check with your doctor first and start with sphinx pose.
Why does my lower back hurt in Cobra?
Usually from pushing up with the arms and lifting too high. Bend the elbows, press the pubic bone down and lift less.
What is the difference between Cobra and Upward Dog?
In Cobra the legs and hips stay on the floor and the elbows are usually bent. In Upward Dog the arms are straight and the thighs and hips lift off the floor.
Can I do Bhujangasana during my period?
Many women do gentle Cobra during their period. Skip it if lying on the belly feels uncomfortable.
Who should not do Bhujangasana?
Avoid it in pregnancy, after recent abdominal surgery, with a hernia, and with some back injuries unless your doctor approves.
Last updated 24 October 2026. This guide is for general education and is not medical advice.