Backbend · Beginner
Cobra Pose
Bhujangasana·भुजङ्गासन·bhujaṅgāsana
Also called: Sarpasana (Snake Pose, simpler variant)
Backbends are heart-openers that counter the postural collapse of long sitting and the heaviness of kapha imbalance. Bhujangasana is the gentlest entry point into spinal extension, accessible to most practitioners on day one.
Benefits
- Strengthens the erector spinae and decompresses the thoracic spine
- Counters forward-head posture from prolonged sitting
- Stimulates abdominal organs, supporting digestion
- Energizing without being aerobic — useful when low energy is the complaint
How to practise Cobra Pose
- Lie face down on a soft surface. Forehead resting on the mat.
- Bring the palms under the shoulders, elbows tucked close to the ribs.
- Press the tops of the feet into the floor, legs hip-width apart.
- Inhale and peel the chest off the floor using the back muscles, NOT the hands.
- Keep the elbows slightly bent. Shoulders draw away from the ears.
- Lift only as high as feels comfortable in the lower back.
- Each inhale lengthens the spine; each exhale softens the lift slightly.
Suggested hold: 45s · Breath: Paced
How Cobra Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Caution | can aggravate this dosha — practise sparingly |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women shouldn't practice past the first trimester
- Avoid after recent abdominal, rib, or chest surgery
- Don't practice with a herniated disc or acute lower-back injury
- If you have carpal tunnel or wrist pain, do Sphinx (on the forearms) instead
- Skip during an active headache or migraine
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Sphinx Pose (forearms on the mat) for wrist sensitivity
- Lift only as high as is comfortable — micro-cobra is a legitimate version
- Place a folded blanket under the pelvis to reduce lower-back compression
Traditional source: Modern hatha — Belongs to the broader hatha tradition; the Hatha Yoga Pradipika Ch. 1 does not enumerate it directly. Modern asana lineages (Krishnamacharya, Sivananda) treat it as a foundational backbend.