Frog Cobra Yoga Pose

Frog Cobra Yoga Pose is a backbend pose that targets the inner thighs and is ideal for yogis and yoginis at a beginner to intermediate level.

svadisthana – the sacral chakra
anahata – the heart chakra
visuddha – the throat chakra
related poses
How To Do Frog Cobra Yoga Pose
  1. Begin in Child’s Pose (Balasana). From here, move your body forward slightly, gently rocking onto the crown of your head. Supporting your weight with your head and hands, slowly open your knees away from your body until your inner thighs are against the ground or mat, bottoms of the feet pressed together (or as close together as possible).
  2. From here, press your palms actively into the ground. Straighten your arms and begin walking them closer toward your body, bringing them directly under the shoulders. As you walk your arms toward you your body will naturally begin to lift, but make sure you keep your legs pushing downward. Be sure not to push your limit; if you’re not flexible enough to press your thighs against the floor, stop pushing when you feel a significant amount of resistance.
  3. Gently tilt your head back without applying pressure on the neck and look up. There should be a nice, smooth curve starting at your tailbone and running up through your head. If looking up is uncomfortable, keep your head facing forward and keep your gaze in front of you.
  4. Hold this position for 30-60 seconds if possible, or just for a few deep breaths if you can feel the tension mounting. Increase the length of time as you feel your muscles become more flexible. To come out, lift the weight of your body with your hands to bring the knees back under you.
  • Breathe deeply through each step.
  • Do not attempt if you have back injury, carpal tunnel or wrist injury, or if you are suffering from frequent headaches.
  • Avoid this asana when pregnant.
  • Be careful not to over curve your back, which may cause lower back pain.
  • Keep your weight distributed evenly between your hands, spreading through the fingers.

If this pose is putting too much pressure on your lower back, try resting on your elbows and forearms instead of your hands for a milder backbend.

Stretches & Strengthens

All Muscles: Inner thighs, groin, abs, lower back, shoulders

Target Muscles: Inner thighs

Health Benefits of Frog Cobra Yoga Pose
  • May relieve stress, anxiety and fatigue.
  • Can reduce back pain.
  • Opens the heart and lungs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Bheka Bhujangasana

(bek-AH boo-jang-GAHS-anna)

bheka: frog
bhujanga: snake, serpent, 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?