Cobra Pose

Cobra Pose (Bhujangasana) is a prone backbend performed lying face-down on the mat with the hands pressing the upper body into a gentle arch. It is a core component of sun salutations and appears in virtually every yoga tradition.

Setting Up Cobra

Lie face down on the mat with legs extended, tops of the feet pressing down. Place hands beside the lower ribs — not beside the shoulders. Press the tops of the feet and pubic bone gently into the mat.

On an inhale, press through the hands to lift the chest. In low cobra, elbows remain bent and forearms may still rest on the mat. In full cobra, elbows straighten more as the chest lifts higher — though the extent of this depends on spinal flexibility, not elbow straightening. The key is using the back muscles, not just arm press, to create the backbend.

Low vs. High Cobra

Low Cobra (recommended for beginners): Elbows bent, forearms near the mat. The backbend is moderate. This version builds the spinal extensors safely.

Full Cobra: Elbows straighter, chest lifts higher. Requires more spinal flexibility and is contraindicated for those with lower back pain or compression issues.

Cobra vs. Upward-Facing Dog

In Upward Dog, the hips and thighs lift off the mat, supported only by the hands and tops of the feet. Cobra keeps the hips and lower body on the mat. Cobra is the gentler, more accessible version and is often substituted for Upward Dog in beginner classes.

Mat Considerations

Cobra requires the pubic bone and tops of the feet to press into the mat. On very hard floors, a 5-6mm mat prevents the bony pressure that makes the pose uncomfortable. Clean mat texture also matters as the belly slides across the surface.