Cobra pose

Yoga posture resembling a cobra with its hood raised

Cobra Pose (Sanskrit: भुजङ्गासन , Bhujangasana) is a reclining back-bending asana in Hatha yoga and modern yoga as exercise. The pose is named for its resemblance to a cobra with its hood raised.

Etymology and origins

The name comes from the Sanskrit words "bhujanga" (भुजङ्ग) meaning "snake" or "serpent" and "asana" (आसन) meaning "posture" or "seat". The pose is described in the 17th-century text Hatha Ratnavali and has been a part of yoga practice for centuries.

Description

A practitioner demonstrating Bhujangasana

Cobra Pose is performed by lying prone on the floor with the legs extended back and the tops of the feet on the ground. The hands are placed under the shoulders, and the elbows are kept close to the body. On inhalation, the chest is lifted off the ground by straightening the arms, while the lower body remains grounded. The gaze is directed upwards, and the shoulders are rolled back and down.

The pose is often used as a part of the Surya Namaskar (Sun Salutation) sequence and is known for its ability to strengthen the spine and open the chest.

Benefits

Cobra Pose is believed to have several physical and mental benefits:

• Spinal Strengthening: It strengthens the spine and helps improve posture.
• Chest Opening: The pose opens the chest and lungs, which can improve breathing and respiratory function.
• Abdominal Toning: It tones the abdominal muscles and stimulates the digestive organs.
• Stress Relief: Practicing this pose can help reduce stress and fatigue.

Variations

Upward-Facing Dog Pose, a related asana

There are several variations of Cobra Pose, including:

• Sphinx Pose (Salamba Bhujangasana): A gentler version where the forearms remain on the ground.
• Upward-Facing Dog Pose (Urdhva Mukha Svanasana): A more advanced backbend where the thighs and pelvis are lifted off the ground.

Cultural Depictions

Illustration of Sarpasana in the Sritattvanidhi

Cobra Pose has been depicted in various historical texts and artworks, illustrating its long-standing significance in yoga practice. The Sritattvanidhi, a 19th-century treatise on yoga, includes illustrations of similar poses.

Related pages

• Hatha yoga
• Surya Namaskar
• Asana
• Upward-Facing Dog Pose

The pose is named after the cobra, Naja naja

Gallery

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  Illustration of Bhujangasana in Yogasopana

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  Sphinx Pose, a variation of Cobra Pose