Bhujangasana | Cobra Pose
Strengthening Spine, Enhancing Flexibility
POSTURE REFERENCE
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Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose
Posture Overview
Foundational Insights
Bhujangasana, or Cobra Pose, involves lying prone and lifting the upper body using the strength of the back muscles. This pose aims to strengthen the spine, improve posture, and enhance flexibility.
Posture Breakdown
Benefits and Techniques
- Spinal Health: Strengthens the entire spine and soothes sciatica.
- Chest Opening: Expands the chest and strengthens the entire upper body.
- Therapeutic Relief: Relieves stress and fatigue, and is therapeutic for asthma.
- Digestive System: Stimulates abdominal organs, improving digestion.
- Positioning: Lie on the stomach, place the palms flat on the floor under the shoulders, and lift the upper body using back strength.
- Engagement: Keep the pelvis and legs on the floor, engaging the back muscles.
- Breath & Focus: Breathe deeply, directing the gaze forward or slightly upward.
Video Resources
Guided Demonstrations and Tips
Watch a Demonstration
Watch a demonstration of Bhujangasana | Cobra Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Bhujangasana | Cobra Pose.
The Dialogue
Bikram's Precise Verbal Instructions
Bhujangasana
Cobra Pose
The Dialogue
Lie down on your stomach. Chin on the floor.
Get your hands under the shoulders, very close to your chest.
Make sure throughout the Posture, five fingers together, so your hands-palms are flat on the floor.
Fingertips in line with the tops of the shoulders, baby fingers in line with the deltoids. Glue it down.
Distribute the body weight, all over the hands-palms, equally, the same.
Please don't move your hands.
Start to finish, keep your feet and heels together, and feet flat on the floor.
Leg muscles nice and tight, hip muscles solid, concrete, one piece. Elbows touching the body, drop your shoulders down.
You have only one leg, like a cobra. Don't open it
Look up towards the ceiling.
Inhale breathing, come up please. Lift your upper body up, using your 100% back strength. •Come up half way only, until only your belly button is touching the floor.
The rest of your upper body is in the air.
At the same time, from the side, your elbows should be "L", 90° degree angle, like a rectangle.
Stretch your elbows down towards the hips, arms and elbows always touching the body, to bring your shoulders down, trapezius muscles visible in the front mirror.
Now chest up more, everybody go up, come up a couple of inches.
Your back is supposed to hurt.
Shoulders down, chest up, look up, come up, go up, more up, come up a little more.
Hold it there, freeze.
And gently come down.
Left ear on the towel, arms by your side, and relax.
[2" set]: •Hands-palms flat on the floor, square underneath the shoulders. Not to high, not too low, not too far in, not too far out, not turned in, not turned out. Keep your palms flat.
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