Bhujangasana

The Gheranda Samhita lists Bhujangasana among its thirty-two postures for householders, and the Hatha Yoga Pradipika counts it among the essential poses described in its first chapter. The cobra is the image the tradition chose deliberately: the serpent of kundalini lies coiled at the base of the spine, and this posture is understood to wake her. The chest lifts, the front of the body opens, and the prana that habitually sinks into the belly is drawn upward. Classically it is paired with the breath — the inhale carries the chest up as the serpent rises, and the pose is held only as long as the breath stays smooth.

It teaches extension where people need it most. Modern life bends the upper back forward. Cobra works precisely there — the thoracic spine and the front of the chest — rather than dumping the movement into the already mobile lower back.

It strengthens the back of the body. The spinal muscles, the muscles between the shoulder blades and the back of the shoulders all work to hold the lift. Practised regularly, it is a strength posture disguised as a stretch, in the same family as Shalabhasana and Dhanurasana.

It opens the breathing apparatus. The front ribs, the space under the collarbones and the abdominal wall are all drawn long, so the inhale has more room. This is why the shape is traditionally placed before breath practices rather than after them.

It stretches the abdomen and the hip flexors. Lying face down with the chest lifted lengthens the whole front line from pubic bone to throat — the opposite of every seated posture.

It is gentle on the wrists and shoulders. Unlike Urdhva Mukha Svanasana, where the whole body hangs from the arms, low Cobra can be done almost without hands. This makes it the backbend of choice for those with wrist trouble.

The texts promise heat. The Gheranda Samhita describes the posture raising the body's inner fire and awakening the serpent power at the base of the spine. Read practically: it is stimulating, not calming, and belongs earlier in a session.

It makes a good diagnostic. If lifting the chest immediately pinches the lower back, the body is extending from one segment instead of many — a pattern worth correcting before attempting Ushtrasana or Urdhva Dhanurasana.

1. Lie face down, legs together or hip-width apart, tops of the feet on the floor.
2. Place the hands under the shoulders, elbows drawn in toward the ribs.
3. Press the tops of the feet and the pubic bone down; on an inhale, begin to peel the chest off the floor using the strength of the back before the arms.
4. Lift only to the point where the lower back stays spacious — the elbows can remain bent. Roll the shoulders away from the ears.
5. Hold for five to ten breaths, then lower on an exhale. Rest the cheek on the floor before repeating twice more.

Lifting too high, too soon. Height is not the measure. A low Cobra with a long, evenly curved spine does more for the body than a high one that hinges at a single vertebra. Most people should stay below the point where the pubic bone leaves the floor.

Pushing up with the arms. In classical low Cobra the back muscles lift the chest and the hands only steady. Try lifting with the hands hovering an inch above the floor — whatever height you reach that way is your honest Cobra.

Squeezing the buttocks hard. A little tone is useful; a hard clench tips the pelvis and jams the lower back. Instead, press the tops of the feet and the front of the thighs down and lengthen the tailbone towards the heels.

Throwing the head back. The neck follows the curve of the upper back, it does not lead. Keep the back of the neck long and the throat soft; crunching the head back is the usual source of neck ache and dizziness.

Elbows splaying wide. Draw the elbows towards the ribs and the shoulder blades towards each other. Wide elbows shrug the shoulders up around the ears and shut the chest, which defeats the purpose.

Holding the breath. Cobra is a breathing posture. Inhale to lift, breathe slowly while holding, exhale to lower. A held breath is a sign the effort is too much.

No counter-movement afterwards. Follow Cobra with a neutral or gently flexed shape — Balasana or Makarasana — rather than immediately with a deep forward fold.

Sphinx (forearms down). Forearms on the floor, elbows under the shoulders. Sustainable for long holds, kind to the wrists, and the best way to feel the difference between extending the upper back and collapsing into the lower.

Baby Cobra. The lift comes only from the back muscles, hands resting lightly. This is the version to repeat, five or six times, breathing with the movement.

Salamba Bhujangasana — supported Cobra. A bolster or folded blanket under the chest supports the shape so it can be held for a minute or more; see Salamba Bhujangasana.

Full Cobra. Arms straight, legs together, spine in a long even arc — an intermediate posture, appropriate once low Cobra is effortless.

Raja Bhujangasana — king cobra. Knees bent, feet reaching towards the head. Advanced, and only worth attempting when Ushtrasana and Dhanurasana are comfortable.

Cobra with a twist. In the lifted position, turn the head and chest to look over one shoulder, then the other. A gentle way to combine extension with rotation, related in effect to Bharadvajasana.

Building sequence. Bitilasana and Marjaryasana to warm the spine, then Sphinx, then Baby Cobra, then full Cobra, then Shalabhasana for the strength that carries it. Finish the backbend section before you move to twists and folds.

Bhujangasana appears in the Gheranda Samhita among the thirty-two postures, described in the language of fire and the serpent: the body's heat rises, disease departs, and the coiled power at the base of the spine is roused. The image is precise — the practitioner lies flat like a snake and the front of the body rises from the ground while the tail stays down.

The practical reading is straightforward. This is a heating, stimulating posture. It belongs in the first half of a practice, not the last, and it pairs naturally with heating breath work rather than with the cooling practices.

Breathe with the shape. Inhale as the chest lifts; hold for three to five slow breaths, letting the inhale widen the ribs sideways and the exhale keep the front ribs from flaring; exhale as you come down. Repeating the lift several times with the breath, rather than holding once for a long time, is the traditional approach and is also easier on the lower back.

A light draw of the lower abdomen inwards protects the lumbar spine, and a soft engagement of Mula Bandha gives the pelvis a stable base for the arc above it. Keep the throat open — this is a posture where the chest lifts and the chin does not, the opposite of Jalandhara Bandha. Let the gaze rest forward and slightly up, without straining the eyes.

Come out slowly, rest the cheek to one side, and let the breath settle in Makarasana before the next round.

Modern study of backbends shows that gentle prone extensions like this one strengthen the spinal extensors and stretch the hip flexors and abdominal wall, which are chronically shortened by sitting. Research on yoga and mood has found associations between regular backbend practice and reduced self-reported anxiety, plausibly through vagal stimulation as the chest and throat open. The load on the lumbar spine is modest when the pose is kept low and the legs remain active; most strain reports come from pushing too high with straight, locked arms.