How to Practice Cobra Pose (Bhujangasana) – Benefits & Modifications
- Calm Breath Yoga
- Mar 3, 2023
- 1 min read
Updated: Aug 8
Sanskrit Name: Bhujangasana
Related Chakra: Manipura or Solar Plexus Chakra
Chakra Chant: RAM
Cobra Pose (Bhujangasana) is a gentle backbend that strengthens the spine and opens the chest, promoting energy and vitality.
Benefits of Cobra Pose (Bhujangasana)
Strengthens spine – Builds back muscles for support.
Opens chest and lungs – Improves breathing capacity.
Stimulates abdominal organs – Supports digestion.
Reduces fatigue – Boosts energy levels.
Activates the Solar Plexus Chakra – Inspires confidence and willpower.
Step-by-Step Guide to Cobra Pose (Bhujangasana)
Lie face down – Legs extended, tops of feet pressing into mat.
Place hands – Under shoulders, elbows close to ribs.
Inhale, lift chest – Press into hands, keeping elbows slightly bent.
Lengthen neck – Gaze forward or slightly upward.
Exhale, lower slowly – Return to mat with control.
Modifications for Comfort
Low Cobra – Keep elbows bent and chest lower for less strain.
Prop support – Place a folded blanket under pelvis.
Precautions
Avoid or modify if you have:
Recent back injury
Carpal tunnel syndrome
Cobra Pose & the Solar Plexus Chakra
This pose stimulates the Manipura Chakra, increasing personal power, focus, and motivation. Chant RAM to amplify the effect.
Try It in Your Practice
Practice after warming up the spine, often as part of a Sun Salutation sequence.
📌 Related Poses:
Sphinx Pose (Salamba Bhujangasana)
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