How To Do Cobra Pose: Bhujangasana

Photo: Jenn Russell

English name: Cobra pose

Sanskrit name: Bhujangasana

Sanskrit pronunciation: boo-jang-GAHS-anna

Sanskrit meaning: bhujanga = serpent, snake

Type of pose: Backbend

Level: Beginner

Targets: Core

How to do this pose:

  1. From Chaturanga Dandasana lower yourself down onto your mat. Untuck your toes and place your feet hip distance apart. Straighten your legs by engaging the quadriceps and glutes. Internally rotate and hug your inner thighs together and press firmly in down with your feet to engage your knee caps.
  2. Bring your hands in line with your elbows and bottom ribs and lightly press up through your hands. Grip the mat with your fingertips.
  3. Squeeze your shoulder blades together and down to draw your chest forward and up. Hug your forearms in and externally rotate your upper arms.
  4. Gaze forward and draw your navel in and up.

Modifications you can try:

  1. Turn your hands out just slightly to create more space between your shoulders.
  2. Bring your ribs down to the mat for more lower back support.

Misalignments to be mindful of:

  • Elbows splaying outwards.
  • External thigh rotation.
  • Lack of core engagement.

Heather is a Certified Yoga Teacher the visionary behind The Yogatique, her passion project. She created The Yogatique to help yogis & other growth-oriented individuals discover premium high quality trainings and classes in the yoga & wellness space. Heather is a RYT-200 and a practicing yogi of more than 15 years. She is also a global citizen who has been living abroad for 10 years. Her passions include health & fitness, studying healthspan & longevity, exploring the road less traveled, & SEO. Heather can be reached at, or you can connect with Heather on LinkedIn.

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