Cobra Yoga Pose

Cobra Yoga Pose is a back bend pose that targets the back and is ideal for yogis and yoginis at all levels.

ajna – the third eye chakra
related poses
How To Do Cobra Yoga Pose
  1. Begin by laying face down on the floor or mat, legs extended straight back and arms at your side. Your quads, shins and tops of the feet should all be pressed against the floor.
  2. Bring your hands up, placing them on the floor just at your armpits and slightly under the shoulders. Press your palms into the floor and spread out through your fingertips, then tuck the elbows in at your sides.
  3. Firmly press your hips, quads and the tops of your feet into the floor; inhale and push through your hands to lift your chest off of the floor, straightening your elbows. Keep your hand stationary as you lift. Stop the lift just before your pubic bone would lift off of the floor. Activate your leg, hip and glutes without hardening the muscles.
  4. Create an even arch in your backbend up through the top of your head, being sure not to push out your ribs or drop your head back too far. Lift up through the sternum and down through the tailbone, feeling a nice even crescent shape in your body.
  5. Hold this pose for 15-30 seconds. Repeat the pose if you feel comfortable. To come out, bend the elbows to lower yourself back to the floor as you exhale.
  • Breathe deeply through each step.
  • Do not overextend the back bend, which can cause lower back strain.
  • Do not attempt this pose if you have back, wrist or hand injury.
  • Avoid this pose if you are pregnant.
  • Avoid this pose if you are suffering from headaches.

It’s tempting to want to push the backbend deeper, lifting higher through the arms. To be sure you aren’t overexerting your back, try lifting your hands off of the ground briefly and lift your torso up with your own strength. The height at which you are able to lift (not necessarily hold) your torso naturally is about where you should hold your backbend.

Stretches & Strengthens

All Muscles: Back, chest, abs, shoulders

Target Muscles: Back, chest, shoulders

Health Benefits of Cobra Yoga Pose
  • Can relieve stress, anxiety and fatigue.
  • Opens up the chest, increasing lung capacity.
  • Relieves symptoms of asthma.
  • Can help relieve back pain.
  • Traditionally believed to prevent and cure diseases.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



bhujanga: serpent, snake, serpent-demon
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?