Yoga Poses: Cobra | Fearless Endeavors

cobra pose

Today I’m going to go over another pose that helps those of you with lower back problems, such as myself.

The Cobra pose, called Bhujangasana in Sanskrit (buhjanga meaning serpent or snake), is an excellent pose you can do to help relieve back pain, particularly in the lower back. Here’s how you do it.

First, lie face down on the floor. Place your hands in line with your shoulders and your arms and elbows pressed against your side. The start position of your hands should be almost identical to how you would be positioned if you were going to do a push-up.

Your legs should be stretched out behind you with the top of your feet and ankles pressed down on the mat and your heels facing upward. Make sure your feet and legs are together as if your whole torso and legs are one, like a snake.

Next, on an exhale, press your pelvis, legs and feet into the floor while slowly lifting your chest off the ground, using your back muscles. I find it useful to elongate the spine by first almost pulling forward before I pull up. Continue to press your hands into the floor while lifting your back and chest. Only go to a point where you can feel the stretch comfortably while still maintaining the connection between your feet and pelvis.

Pay particular attention to your shoulders. They should be open so that you have an expansive chest. Make sure they are not pulled up towards your ears. Your neck and head should be relaxed and facing forward.

You can hold this pose for as long as you like. I’d recommend holding it for at least 15 to 30 seconds. Feel your in and out breath. Notice how your body moves up and down as you breathe in and out.

To end the pose, exhale while slowly bringing your chest and head back towards the mat. I find that it also helps to place my arms down at my side while slowly rolling my body side to side like a log to loosen any remaining stiffness.

Note for beginners and those with chronic back pain: If you have a very tight back or particularly bad lower back pain, make sure to enter into this pose slowly. There’s no need to fully lift your forearms off the ground when first starting this pose (in fact, you should not do this at all). You can instead keep your forearms and hands planted to the ground and at your sides so that you are in a “sphinx-like” position. Always consult a medical professional, such as a chiropractor or your primary care physician before starting a yoga practice.