Cobra Pose
the 12 Basic asanas
Cobra Pose: A graceful backbend that strengthens the back and opens the chest.
Like a cobra with its hood raised, Bhujangasana or the Cobra pose arches the head and trunk gracefully upward. This backward-bending pose is one of the most effective ways to strengthen the back, because the muscles work against the pull of gravity.
Practised with awareness, Cobra tones the back, brings fresh circulation to the spine, opens the chest, massages the abdominal organs, and helps develop concentration.
After practising Cobra, relax on your abdomen or stretch back into Child’s Pose.
Move gradually. If you feel strain in the neck, resistance in the middle back, pain in the lower back, or sensitivity anywhere along the spine, reduce the effort, bend less, and stay within a comfortable range.
Tones the deep and superficial muscles of the back.
Increases the blood supply to the ligaments of the spine and the vertebrae.
Helps release tension from overworked back muscles.
Relieves kyphosis, or exaggerated thoracic curvature.
Massages the abdominal organs.
Combats constipation.
Tones the ovaries and uterus.
Helps alleviate menstrual problems.
Develops concentration by requiring full attention to the contraction of the neck and upper back muscles.
Regular Cobra practice can help counter the rounded shoulders and collapsed chest that often come from desk work or long periods of sitting.
By opening the chest and strengthening the back, it may support freer breathing and a more uplifted posture.
Lie on your abdomen with your legs straight and feet together. Point your toes back, rest your forehead on the mat, and place your hands beside your chest with the palms facing down.
Keep the shoulders away from the ears, and the fingertips aligned with the shoulders.
Inhale and lift your head, shoulders, and upper back. Keep your hands off the floor and draw your elbows behind you, close to the body. Hold for five deep breaths, then slowly lower back to the mat. Repeat three times.
Keep the feet together, pull the shoulder blades close together, look upward, and keep the hands lifted away from the floor.
On an inhalation, lift your head and draw your shoulder blades toward each other, while keeping your chest on the floor.
Keep the feet together, relax the legs, keep the chest grounded, look upward, and fully engage the neck muscles without forcing.
On your next inhalation, lift the head farther and raise the chest off the floor. Keep drawing the shoulder blades together. Hold for up to 30 seconds, then lower slowly. Repeat, or rest.
Keep the shoulders away from the ears, keep the hips on the mat, and maintain a steady, controlled lift through the neck and upper back.
From the previous step, inhale and arch the head, neck, and upper back as much as is comfortable. Keep the legs together and draw the shoulder blades backward and away from the ears. Hold for up to one minute, then lower to the floor. Take a few deep breaths, then repeat.
Keep the legs together, extend the neck, and use the hands only as needed, without collapsing into the lower back.
After Cobra, rest quietly on your abdomen for a few breaths, or stretch back into Child’s Pose as a counterpose. Let the breath settle and observe the effect of the posture through the spine, chest, abdomen, and mind.
This variation is recommended when the regular Cobra creates strain in the neck, resistance in the middle back, or pain in the lower back. It helps increase shoulder flexibility while reducing pressure on the lower back.
Lie on your abdomen as before. Take your arms behind your back, straighten them, and clasp your hands together.
With an inhalation, slowly lift your head, arms, and chest off the floor. Hold for up to 30 seconds, then lower back down. Take a few deep breaths and repeat.
Keep the legs together, the hips on the floor, the arms parallel to the floor, the hands clasped, and the shoulders drawing back. Let the neck and shoulders remain as relaxed as possible.
Working at a desk can encourage rounded shoulders and a collapsed chest, which may restrict breathing and affect mood. A steady, comfortable practice of Cobra at any level can help counter these tendencies by strengthening the back and opening the front of the body.
Swami Vishnudevananda
Sivananda Yoga Centres
