Backbend · beginner

Cobra Pose

Bhujangasana

A low backbend driven by the back muscles rather than the arms — small and strong beats big and pushed.

Cobra Pose Photograph coming soon

A rigged MakeHuman figure animated into Cobra Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Chest lifting from the mat with the legs staying down and the hands under the shoulders. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your front, hands under your shoulders, elbows close in.
  2. Press the tops of the feet and pubic bone down.
  3. Lift the chest using your back muscles first, with very little push from the hands.
  4. Keep the neck long — look forward, not up.

Why it helps

  • Strengthens the muscles along the spine
  • Opens the chest and front of the shoulders
  • Counters the rounded posture of desk and phone

Common mistakes

  • Pushing up hard with the arms into a bigger backbend than the back is doing.
  • Cranking the head back.

Before you try it

  • Keep it very low with lower-back pain, and skip in later pregnancy.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Sphinx (forearms down) for a gentler version.
  • Hands further forward for less lift.
  • Elbows bent throughout.

Where this pose shows up

Styles hot yoga power

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