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It's fair to say that the cobra, and its meaning, is less well known than some of yoga's other classic poses such as 'downward dog' or the 'dolphin'.
But it's proably the most benefical and effective pose in the entire practice. In fact, if we could only choose one yoga pose to do forever, it would be the cobra. As it's fantastic for spinal-decompression, which has amazing allround benefits for your body.
Also it's easy for anyone to do, regarless of thier level, age, bodytype, etc.
In yoga, the term “cobra” points straight to Bhujangasana, whose name is drawn from Sanskrit — bhujanga meaning “cobra” or serpent, and āsana meaning “posture” or seat. Inspired by the snake raising its hood, this gentle backbend both embodies and communicates powerful symbolism and physical benefits
Bhujangasana traces its roots to classical yoga texts like the Gheranda Samhita (17th century). The imagery of the poised cobra reflects transformation: emerging from fear, rising up gracefully, and awakening inner energy.
It’s symbolic of kundalini, the coiled serpent energy at the base of the spine, uncoiling through practice to light the body’s chakras.
This symbolism is potent, mastering Cobra Pose suggests conquering fear, lifting the veil of illusion (avidya), and stepping into one’s divine potential.
Boosts Spinal Flexibility & Strength
Cobra gently arches the spine, strengthening the erector spinae, rhomboids, and middle trapezius muscles. It restores mobility and counters the stiffening from sedentary habits.
Opens Chest & Shoulders
The heart-opening nature of Cobra expands the chest, improves posture and reduces shoulder tightness, ideal for balancing hunching at desks or screens.
Supports Core & Arm Strength
Holding Cobra engages the core, arms, and back. Variations like “baby cobra” or full cobra can adjust difficulty and build functional strength in the triceps, glutes, and hamstrings.
Alleviates Back Pain & Tension
Numerous studies suggest that practicing Cobra as part of a yoga routine helps relieve lower‑back pain and stiffness, thanks to improved strength and flexibility.
Energizes & Calms the Mind
Despite being a backbend, Cobra can invigorate—boosting circulation, opening the chest for deeper breathing, and lifting mental fatigue. It's also been linked to mood improvements in yoga practitioners.
Begin lying prone with hands beneath shoulders and legs extended behind. Feet can sit hip‑width apart.
Press into palms, gently lifting the chest using back muscles first—not relying solely on arms. Elbows stay close to the ribs.
Low Cobra with elbows slightly bent and lower torso on the floor offers a softer variation.
Full Cobra straightens the arms (without locking elbows), lifting the sternum higher, deepening the spinal arch.
Gaze forward or slightly upward, keeping the neck long and relaxed.
Keep shoulders drawn down away from ears, and inner thighs engaged to lengthen the tailbone. Avoid overarching or tensing the glutes.
Hold for 3–4breaths (about 10 seconds) in each repetition; gradually build up to longer holds or multiple reps.
To exit, gently lower back down, releasing in reverse order to entry.
Avoid Cobra if you have spinal injuries, hernia, recent abdominal surgery, pregnancy, or wrist/neck concerns.
Safe alternatives include Sphinx Pose, using props like a folded blanket, or practicing baby cobra with minimal lift.
At DOJO, we believe yoga is as much about how you feel as the movement itself.Opt for comfortable, breathable attire that supports ease of motion, especially around the shoulders and torso.
And for this you need leggings that are as smooth and flexible as a cobra!
DOJO’s moisture-wicking yoga leggings made from award-winning mineral treated cotton, provide freedom to bend and stretch, and stay dry during holds or flow sequences.
Allowing you ton focus on opening of chest and heart, and the balance between power and softness.
Incorporate 3–5 reps of Cobra into your practice like this:
Begin in Child’s Pose to ground the body.
Flow into Downward-Facing Dog, then transition to Low Cobra.
Hold for 3 breaths, gently returning to the mat.
Pause in Sphinx or Balasana between reps.
Finish with a few minutes seated or lying in quiet reflection.
The meaning of cobra is best thought of as a symbol of transformation, renewal, and the gentle power that comes from lifting yourself with purpose and control.
It's a beginner-friendly and accessible, making it a welcoming entry point into yoga for people of all levels. Cobra offers a grounded, steady way to begin building strength, awareness, and flexibility.
You’ll also spot Cobra in sequences like Sun Salutations (Surya Namaskar), where it helps link breath with movement and brings flow to your practice. It’s a foundational pose that carries energy and intention, helping you rise with confidence and control.
Cobra Pose, or Bhujangasana, symbolically and physically invites you to rise mindful, strong, flexible, and fearlessly open.
Just like us at DOJO Sportswear: ) As we take on the synthetic fabric industry and support every yogi's journey.
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