Vinyala

Pose sheet

Cobra Pose

Bhujaṅgāsanaभुजङ्गासन

Face down, lift your chest, straightening your arms; keep your pubis and legs grounded.

Open this pose in the 3D body

Steps

Support

Palms, pubis, legs, and tops of feet; chest lifted.

Enter

  1. Lie face down with feet together and legs straight.
  2. Place your palms beside your pelvis with elbows bent.
  3. Inhale, press your palms down, and lift your torso.
  4. Take two breaths; inhale again and straighten your arms.
  5. Keep your pubis grounded and turn your head upward.

Hold

  1. Keep your legs together and straight.
  2. Engage thighs and buttocks without turning your legs outward.
  3. Keep your shoulder blades supported against your rib cage.
  4. Distribute the backbend through your upper and lower back.

Exit

  1. Exhale, bend your elbows, and slowly lower your torso.
  2. Rest on your belly.
Breathing
Inhale to lift, breathe normally; exhale to lower.
Gaze
Upward; forward as a modification.
Duration
About 20 seconds.

Adapt

Adaptations

  • Lower liftBend your elbows and lift your chest less.
  • Hands forwardMove your hands slightly forward.
  • Feet apartSeparate your feet to hip width.
  • BlanketPlace a folded blanket under your pelvis.

Variations

  • Sphinx: forearms grounded, elbows under shoulders.
  • Tiryaka: feet apart, toes tucked, alternating twists through the torso.
  • Cobra variation: hands beside shoulders; elbows bent or straight.

Signals of effort

  • Weight on extended wrists.
  • Backbend through the spine and neck.