Bhujangasana (Cobra Pose): Steps, Benefits and Precautions

Bhujangasana, or Cobra Pose, is a prone back-bending posture. The version described here is a low, controlled cobra in which the back muscles contribute to the lift and the hands provide only light support.

A higher lift is not automatically better. Keep the movement comfortable and avoid compressing the lower back or neck.

How to Do Bhujangasana

1. Lie on the abdomen with the legs extended behind you. Keep the tops of the feet resting on the mat.
2. Place the palms beside the lower ribs, with the elbows pointing back rather than out to the sides.
3. Lengthen the tailbone gently toward the heels and keep the front of the pelvis grounded.
4. Inhale and begin to lift the head and upper chest using the muscles of the back.
5. Press lightly into the hands only as much as needed. Keep the elbows bent.
6. Draw the shoulders away from the ears and keep the neck in line with the upper spine.
7. Stay for one or two easy breaths while the abdomen and lower back remain comfortable.
8. Exhale and lower the chest slowly.
9. Turn the head to one side or rest in a comfortable neutral position.
10. Repeat two or three times without forcing the height of the lift.

Breathing Guidance

• Inhale while lifting into the posture.
• Continue smooth breathing during the hold.
• Exhale while lowering.
• Do not hold the breath.

Alignment Points

• Keep the elbows bent and close to the torso.
• Use the back muscles rather than pushing the body up entirely with the arms.
• Keep the pelvis and legs grounded.
• Lift the breastbone forward and upward without throwing the head back.
• Choose a lower position when the lower back feels compressed.

Beginner Modifications

• Lift only the head and upper chest into a low cobra.
• Place the hands slightly farther forward to reduce the depth of the bend.
• Practise Sphinx Pose on the forearms when the wrists are uncomfortable.
• Place a folded blanket under the pelvis when that improves comfort.

Common Mistakes

• Straightening the arms and forcing a high backbend.
• Lifting the pelvis away from the mat.
• Shrugging the shoulders toward the ears.
• Throwing the head backward.
• Holding the breath.
• Continuing despite sharp back, neck, shoulder or wrist discomfort.

Possible Practice Benefits

A comfortable low cobra may support spinal-extension awareness, gentle engagement of the back muscles, and movement through the chest and shoulders. It may also help practitioners notice how the pelvis, ribs and shoulders work together during a backbend.

Bhujangasana is not a substitute for medical care or rehabilitation. Do not use the pose to self-manage an injury without appropriate professional guidance.

Precautions and When to Stop

• Skip or modify the pose during pregnancy unless a qualified prenatal professional has provided an appropriate alternative.
• Seek individual guidance after recent abdominal or spinal surgery or when you have a current back, neck, shoulder or wrist injury.
• Use a lower version when the lumbar area feels compressed.
• Stop immediately for sharp pain, tingling, numbness, dizziness or unusual shortness of breath.

Frequently Asked Questions

Should the arms become straight?

Not necessarily. A low cobra with bent elbows is often more appropriate because it encourages a controlled lift without forcing the lower back.

Should I squeeze the buttocks?

Use gentle, balanced engagement rather than gripping strongly. The legs and back should support the posture without creating pain.

What should I do when my wrists are uncomfortable?

Use a lower lift, adjust the hand position, or practise on the forearms in Sphinx Pose.

Related SarvYoga Guides

• Dhanurasana (Bow Pose)
• Shashankasana (Rabbit Pose)
• Yoga Poses Library

Last editorial update: August 4, 2026. Individual yoga-teacher review remains pending.

General Yoga Safety

Learn new postures with qualified guidance and use a version suited to your current ability. Pregnancy, older age, existing injuries and health conditions may require changes to a yoga practice.

For general safety information, see the National Center for Complementary and Integrative Health guidance on yoga effectiveness and safety.