Padma Bhujangasana combines a Lotus-style leg position with a prone Cobra variation. It requires comfortable hip rotation as well as controlled spinal extension, so both elements should be learned separately first.
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Preparation
- Practise Sukhasana or Half Lotus without forcing the knees.
- Use gentle prone chest lifts.
- Prepare the shoulders with low Cobra.
- Keep a folded blanket available beneath the pelvis.
Teacher-led progression
- Establish a comfortable seated leg position.
- Move into the prone position without twisting the knees.
- Place the hands beside the lower ribs.
- Press lightly through the hands and lift the chest.
- Keep the shoulders away from the ears.
- Maintain ordinary breathing.
- Lower the chest and release the legs carefully.
Modifications
- Use an easy cross-legged position instead of Lotus.
- Practise Half Lotus.
- Remain in low Cobra.
- Keep the hands farther forward.
- Practise the seated and prone components separately.
Common mistakes
- Forcing the feet onto the thighs.
- Pressing the knees into the floor.
- Using the arms to create a large backbend.
- Throwing the head backward.
Practice limits
Leave the pose when the knees, ankles, hips, shoulders or lower back feel sharply strained or unstable. Learn the combined form directly from a qualified yoga teacher.