Bhujangasana

Cobra

Low Cobra lifts the chest from a prone position while the pelvis remains grounded.

Type: Backbend
Focus: Backbend
Foundational ยท 2/10

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How to do this pose

  1. Lie face down with hands beside the lower ribs and elbows bent.
  2. Lengthen the legs back and lift the breastbone a little, using the back muscles with light hand support.
  3. Keep the neck long and lower the chest slowly.

Before you begin

Avoid prone pressure during pregnancy; stop for back or neck pain.

What you should feel

Upper-back effort and a mild opening across the chest.

Benefits

Practises back-muscle engagement and gentle spinal extension.

Common mistakes

Pushing the arms straight or craning the neck to gain height.

Modifications

Make the lift very small and keep elbows bent.

Prep Poses

Prone rest

Follow-Up Poses

Crocodile Pose; neutral tabletop

Related Content

Make the lift very small and keep elbows bent.