Cobra pose
In the language of Sanskrit, bhuja means “shoulder” and bhujanga means “snake” or “serpent.” In bhujangasana, the position of the body looks like the raised-hood stance of a snake. 

This back-bend offers many benefits:  

  • tones muscles along the back-side of the body
  • opens the chest, shoulders and abdomen
  • stimulates the abdominal organs
  • improves posture
  • alleviates fatigue
  • prepares the body for deeper back bends


  • Lie prone (face down) with the feet together, toes pointed back
  • Spin the inner thighs to the sky
  • Lengthen the buttocks toward your feet
  • Shoot the legs back
  • Bend the elbows and position hands outside low ribs.
  • Slide the shoulder blades down toward the hips
  • Inhale, lift from the pit of the belly to lift the chest and head off the floor
  • Look slightly ahead of you on the floor with chin down to keep back of neck long
  • Allow the hands to provide gentle support
  • Telescope the low ribs forward away from the waist and the top chest forward away from the low ribs
  • Lift the sternum and widen the collarbones
  • Soften the throat and face
  • Stay for 5 breaths or more
  • Exhale, lower the chest to release