Because we're so excited that the studio is open again, we are making this heart opening our pose of the month! Cobra Pose (Bhujangasana) is a staple in every yoga class as it strengthens, rejuvenates and increases the flexibility of the spine and also stretches and opens the abdomen, chest, lungs and shoulders.

The biggest thing is to not overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, start by taking your hands off the floor for a moment in a Baby Cobra. This is a great way to help strengthen the muscles in the mid-back before moving into the full version of the pose. Placing your elbows down in Sphinx Pose is always a great option too if you find Cobra too much for your low back. If you're particularly bendy try King Cobra by bending your knees and touching your toes to your head! Striking Cobra is also a fun variation where you bend the elbows and bring the fingertips out to the sides to press up and lift through the chest.

How to get into the pose

Lie on the ground in prone position (with your face down). Lengthen and stretch your legs and keep the tops of your feet on the ground. Keep your hands on the ground under your shoulders and your elbows hugged to your body. Push the thighs, tops of the feet and the pubis strongly into the ground. Inhale and start straightening the arms using the back muscles to pull the chest up off the ground. Stop at the height at which you can maintain a comfortable position. Firm the buttocks once you have reached the point at which you will stay. Bring the side ribs forward and firm your shoulder blades against the back. Pull the top of the sternum up; however, avoid bringing the front ribs forward. The backbend needs to be distributed evenly throughout the length of the spine, from the neck to the tailbone. Breathe easily and stay in this pose for 15-30 seconds. Exhale and return to the starting position.


  • Strengthens and rejuvenates the spine and is recommended for individuals having a stiff back.
  • Stretches shoulders, abdomen, chest and lungs.
  • Firms the buttocks.
  • Stimulates the organs situated in the abdominal region.
  • Opens up the lungs and heart.
  • Relieves the pain from sciatica.
  • Increases the flexibility of the spine, therefore it is recommended for individuals suffering from lumbago and slipped or prolapsed discs of the spine.
  • Therapeutic for asthma.
  • It is mentioned in the traditional texts that Bhujangasana increases body heat, kills disease and awakens Kundalini.
  • Increases the blood circulation in the pelvic region and keeps the organs situated in the pelvis healthy.