←back to Blog

Cobra || Bhujangasana

Cobra || Bhujangasana

Bhujaga || a serpent, moving in curves

Primary Purpose of Four Limb Staff Pose || Strengthens the back body and core while providing a spinal extension and decompression

(variation pic)

Benefits of Cobra Pose


  • legs (hamstrings)
  • buttocks (gluteus maximus)
  • arms (triceps)


  • chest (pectoralis)
  • abdomen (rectus abdominus)
  • throat


  • circulation
  • digestion
  • the lymphatic system
  • thyroid and thymus glands


  • abdominal organs
  • kidneys – helping in the elimination of toxins


  • asthma
  • back and abdominal discomfort of menstruation and menopause


  • the mind – relieves stress, anxiety, mild depression

(notice if pic)

Proceed With Care

  • if you have weak back muscles – move in and out of posture with your breath, lifting with the back rather then the arms to strengthen

Avoid Posture 

  • if you are pregnant (after the third month)
  • recent or chronic back, neck, or abdominal injury, inflammation or pain
  • high blood pressure

Common Misalignments To Look Out For

  • sagging in the shoulder girdle
  • lifting with hands rather than back
  • legs are not engaged


  • press into the tops of the feet to engage the legs lifting knee pads
  • relaxing the glues, inner spiral the legs
  • draw the navel in and up to engage the core
  • drawing shoulders down the back body, lifting the chest to the sky
  • lifting with the back to strengthen

Explore With Me!

Grab your mat and explore cobra pose with me like never before.  After a short chat about the primary purpose of the pose and warm up I will demonstrate the pose, fun variations, and lead you though a contrast experience.  Basically allowing you to feel the alignment of cobra in your own body. Join me!

I want to hear from you!

How did you like the contrast experience? Meaning the demo of the misalignments, how did it feel in your body? I’mm so curious and would love to hear from you! We all learn when you share your thoughts. Thank you for tuning in.



Leave a Reply

Your email address will not be published. Required fields are marked *