Fysiqal
Mind & Body
Mind & Body

Cobra Pose (Bhujangasana)

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yogaposebackbendspine-extensionchestprone

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Exercise demo
In one line

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 — "S" Shape, Never "C"). Reduce height with low back issues. Appears in Sun Salutation (Surya Namaskar) 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

Sources

Cited in text — not yet linked
Authored from established yoga-pedagogy consensus.

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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Atlas Connections

Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
Bridge Pose (Setu Bandha Sarvangasana)Closely related
A supine hip-extension/backbend that strengthens the glutes and hamstrings and opens the hip flexors and chest.
Sun Salutation (Surya Namaskar)
A flowing, breath-paced sequence of linked postures that warms and mobilizes the whole body and forms the backbone of Vinyasa practice.
Iliopsoas, Lumbar Lordosis & Sit-Up Lower-Back Caution
Tight hip flexors increase lumbar lordosis and low-back strain; straight-leg sit-ups and leg raises work the hip flexors and, with too much upward movement, can cause lower-back problems instead of abdominal tone.
Spine Positioning — "S" Shape, Never "C"
Stabilize the spine by holding it in a semi-isometric contraction so it keeps its natural "S" shape — never allow a "C"-shaped spine during exercise. This is a coaching cue for loaded lifting, not a literal, universal rule — see "Current nuance" below.