ProneBeginner
Cobra Pose I
Bhujangasana I
Cobra Pose (Bhujangasana I) coils the spine like a rising serpent, broadening the chest while keeping pelvis rooted.
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How to Perform
- 1
Lie prone with legs together, tops of feet pressing into the mat.
- 2
Place palms beside lower ribs, elbows hugged in and pointing back.
- 3
Inhale to roll shoulders back and lift head and chest, initiating from thoracic spine.
- 4
Press lightly through hands as you lengthen front body, keeping pubic bone grounded.
- 5
Hold for 3–5 breaths with gaze forward or slightly up, then exhale to lower slowly.
Benefits
- Strengthens back extensors while opening chest and shoulders.
- Stimulates abdominal organs and improves spinal mobility.
- Combats fatigue and slumped posture by energizing the front body.
Alignment Cues
- Legs stay active with kneecaps lifted off mat.
- Pubic bone presses down to stabilize lumbar spine.
- Shoulder blades glide down and toward spine.
- Weight remains light in hands—lift from back muscles.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Serious low back injury or spondylolisthesis
- • Recent abdominal surgery
Recommended Props
Blanket under pelvisBlocks under hands
Tags
BeginnerCorePlank to Dog FlowProneShouldersSpineasana