Lying face downBeginner

Cobra Pose

भुजङ्गासनBhujaṅgāsanaభుజంగాసనం

A gentle back-bend from lying face down. The most accessible spinal extension there is, and the counter-pose to almost everything a modern day does to the back.

Meaning of the name

Bhujaṅga is a serpent. The lift comes from the back, as a snake raises its hood — not from pushing with the arms.

How to practise

1
Lie face down, legs together, tops of the feet on the floor, forehead resting down.
2
Place the palms under the shoulders, elbows close to the ribs.
3
Inhale and lift the head and chest using the back muscles first, keeping the arms almost passive.
4
Only then press lightly through the hands to go further, keeping the navel on or near the floor and the shoulders drawing back and down.
5
Hold for 15–30 seconds breathing normally, then lower on an exhalation. Repeat up to three times.

Benefits

Strengthens the whole length of the spinal muscles
Opens the chest and increases lung capacity
Relieves the rounded upper back of desk and phone posture
Stimulates the kidneys, adrenals and digestive organs
Eases mild sciatica and lower back stiffness
Lifts low mood — spinal extension is reliably mood-elevating