7 Cobra Pose Moves to Get Stronger

In Cobra Pose, your legs and the tops of your feet are on the ground.

With Cobra Pose, or Bhujangasana, you'll build tremendous upper body strength.

About Cobra Pose

The root of Bhujangasana is bhujanga, which is Sanskrit for "serpent". Although you'll find this posture in many yoga styles, practitioners of Kundalini Yoga believe that this is one of many poses that awakens the coiled energy at the base of the spine.

The benefits of performing this posture include:

  • A more open chest, which improves breathing and lessens asthma symptoms
  • Reduced sciatica symptoms
  • Relieved stress

Step into the Pose

How to Perform Cobra Pose:

  1. Stretch out on the floor, hands at your sides with the tops of the feet resting on the floor.
  2. Exhale, and press the lower body firmly downward.
  3. Inhale and press into the palms as you lift the chest, hinging from the lower back.
  4. Make sure your lower body is connecting to the floor and the shoulders are down from the ears.
  5. Leave a bend in the arms or straighten the arms completely.
  6. Breathe evenly. You shouldn't feel any strain in the back at all.
  7. Hold the pose for 15-30 seconds, and come out of the pose into Child's Pose or Downward Facing Dog Pose.

This is not a pose to do if you are pregnant or have a back injury. Get more information on Cobra Pose from Yoga Journal.


The power of this pose comes from the arms, not the back or legs. Tighten the buttocks slightly, but don't rely on them to hold the posture. If you have weak wrists, roll up the edge of your yoga mat to support your palms.

7 Cobra Pose Moves to Get Stronger