14 Ways To Improve Your Cobra Pose

by tinareale on October 9, 2014

If you are newer to backbends in yoga, then Bhujangasana, or Cobra Pose, is a perfect place to start. It’s a gentler backbend with a list of benefits.

  • Builds upper back and arm strength.
  • Tightens the backs of the legs and buttocks.
  • Increases flexibility of the spine.
  • Stretches muscles of the chest and shoulders to relieve stress in the upper body and neck.
  • Stretches the abdomen – a great counter pose to intense core work.
  • Good for low back pain and sciatica when done with proper alignment.
  • Helps relieve fatigue.

So many good things! So, let’s take a deeper look at this pose and do it well. Find 14 ways to improve your cobra pose and properly align in the image below.

Cobra Pose Tips

Always move within a pain free range of motion and with control. You will aim to feel the backbend higher up in the spine and not as though the low back is crunching. That may mean not lifting as high at first, but give it time. It’s all bout practice and building our poses with attention…bringing our bodies wellness. Yoga should feel good. So, enjoy a nice cobra sometime soon!

Any new cues  for Cobra Pose here? What helps you get into cobra pose and feel more comfortable?


1 Fiona @ Get Fit Fiona October 9, 2014 at 10:25 am

I typically do cobras instead of upward dogs when I take ashtanga classes. I just don’t have the strength yet for a ton of upward dogs.

2 tinareale October 10, 2014 at 6:06 am

Up dogs are HARD. And can be really straining on the shoulders and wrists if not done with proper alignment…which is easy to do when tired from an otherwise very physical practice. Cobras feel so good, too. I’m thinking of doing a short video with some exercises to build upper body strength to be able to chatarunga well. Sounds like something you would like. :)

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