Cobra Pose
Bhujangasana
Sanskrit
Bhujangasana
English
Cobra Pose
Spanish
Postura de la Cobra
Category
Backbend
Level
Beginner
Benefits
- Strengthens the spine
- Stretches chest, lungs, shoulders, and abdomen
- Improves posture
- Relieves stress and fatigue
- Stimulates abdominal organs
Contraindications — when to avoid or modify this pose
- Pregnancy
- Recent abdominal surgery
- Carpal tunnel syndrome
- Back injury (caution with herniated disc)
- Headache
- Spondylolisthesis (caution with deep extension)
Muscles worked
Contract / work (engaged)
- Lower back (erector spinae)
- Glutes
- Triceps
Stretch / lengthen (released)
- Core / abdominals
- Chest (pectorals)
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
Downward-Facing Dog and Cobra are commonly paired in teaching: Downward Dog expands and relaxes the pelvic floor, while Cobra narrows and gently contracts it.
Spondylolisthesis caution and pelvic-floor pairing cross-checked against the user's own yoga-teacher-training course material.
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.