Cobra Pose
Bhujaṅgāsanaभुजङ्गासन
A gentler backbend from the floor that strengthens the spine and opens the chest.
- Foundational
- 15–30 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Lie face down with the legs extended and the tops of the feet down.
- 02
Place the hands under the shoulders, elbows bent and tucked in.
- 03
Press the pubic bone down and lengthen the tailbone toward the heels.
- 04
Inhale and lift the chest using the back muscles first, then the hands.
- 05
Keep the shoulders low and the neck long.
Benefits
- Strengthens the back muscles and glutes
- Opens the chest and shoulders
- Improves spinal extension
- A low-effort way to counter rounding
Breath
Inhale to rise; exhale to stay and widen the chest.
Cautions
Variations
- Sphinx
- Forearms down for a more passive, supported backbend.
- Hands off the floor
- Lift only with the back muscles for a stronger challenge.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.