Cobra Pose (Bhujangasana)
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A prone back-extension that opens the front of the body and strengthens the spinal extensors, using leg/glute engagement to protect the lower back.
Detail
Lie prone, hands under the shoulders, elbows close to the body. Press the tops of the feet and pubic bone into the floor, engage the glutes and legs, and lift the chest by extending the spine — leading with the sternum, not by cranking the lower back. Keep a small bend in the elbows (low cobra) or extend further (up to a gentle backbend) only as the back allows. Shoulders draw down away from the ears; gaze forward.
Strengthens the erector spinae and opens the chest/anterior body. Distribute the bend along the whole spine and engage the legs/glutes to avoid concentrating load in the lumbar segment (spine-positioning). Reduce height with low back issues. Appears in sun-salutation variations.
Key facts
- Prone; hands under shoulders, elbows in; lead with the sternum.
- Engage glutes/legs to protect the lumbar spine.
- Distribute extension along the whole spine; avoid lumbar cranking.
Connections
- pose-bridge — related back-extension/opener.
- sun-salutation — included in some sequences.
- erector-spinae — primary strengthener.
- spine-positioning — lumbar-safety guidance.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.