Strenghten Your Arms, Shoulders And Buttocks With This Easy Guide To The Cobra Pose

Cobra Pose
Trudy Vains

Yoga Expert

Sep 07, 2021

Strenghten your arms, shoulders and buttocks and elevate your mood with this easy guide to The Cobra Pose.

AKA – Bhujangasana

‘Bhujang’ means serpent or snake.

‘Asana’ means pose.

Hence the terminology – cobra pose.

It is an easy way to learn the back bend pose that has many benefits. You can make the pose as easy, or as deep as you like, everyone is different and this pose has a couple of variations so you can adapt to your body’s needs.

While practicing this pose, it opens up the heart chakra and at the same time increases strength in the muscles of the arms, chest, shoulders, and back.  It is also believed that the intention of this pose is to ignite a burning digestive fire, releasing blocked or dormant energy.  How awesome is that!

Cobra pose can be practiced by anyone, and here are the options to get you started.

  • All of the levels of cobra pose start by laying on your stomach.

Let’s start with the easiest way – Sphinx Pose, as it’s the most gentle, place forearms on the floor, elbows in line with shoulders, lift your chest and head, so that you create a very gentle back bend.

Traditional Cobra Pose.

How to get there –

  • Lay on your stomach.
  • Engage your thighs, pressing them firmly onto the mat.
  • Maintain a nice long spine here, before the next part.
  • Bend elbows, hands beneath shoulders, tuck elbows in towards ribcage.
  • Press palms down firmly, lift your chest while keeping your ribs down on the floor.
  • Extend your elbows half way and roll your shoulders back and down.
  • Gently lift your head and gaze straight ahead.
  • Stay here for 5 rounds of slow controlled breathing, in through your nose counting to four, out through the nose counting to five.

How to exit the pose –

Engage your core.

Using your arm strength, bring ribcage, chest, and head down to the floor.

Counter pose – Childs Pose.

Benefits –

  • Stretches muscles in the shoulders, chest, and abdominals.
  • Strengthens the arms and shoulders.
  • Increases flexibility.
  • Elevates mood.
  • Firms and tones the buttocks.
  • Relieves stress and fatigue.
  • Improves digestion.
  • Soothes sciatica.

Alignment Tips –

  • Keep your leg muscles engaged at all times.
  • Neutral neck to avoid straining.
  • If you feel discomfort in your lower back, decrease the bend in your elbows by lowering closer to the floor OR go to the gentle version of Sphinx.

Contraindications –

Pre-existing back or neck injury.

Choose easier option if menstruating.

Always be kind to yourself, move with ease and grace. You are the most important person in your life.



By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.


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