Baby Cobra Pose, Bhujangasana, (boo-jang-gahs-anna)
bhujanga (snake, serpent) + āsana (pose)
Also known as: Cobra Pose, Cobra Baby Pose, Low Cobra, Infant Cobra
Pose Type: Backbend, Sciatica, Back Pain, Stress Relief, Stretching
Difficulty: Beginner
Strengthen the back body and combat a sedentary lifestyle with this baby backbend
Baby Cobra Pose Fundamentals
Build your backbend repertoire by beginning with Baby Cobra.
Strong foundations make a sustainable practice, so it’s well worth investing your time in perfecting Baby Cobra before moving on to Cobra Pose, Bow Pose, or Upward Bow Pose.
Reap the same myriad of backbend benefits by coming into your power in Baby Cobra. Flow through Baby Cobra in place of Upward Facing Dog in a Sun Salutation sequence, or unfurl into the pose in its own right.
Benefits of Baby Cobra
- Strengthens the back muscles, shoulders, and arms.
- Increases spinal flexibility.
- Opens the front body, chest, and heart, and opens the lungs.
- Energizes, reduces stress, and fights fatigue.
How To Do Baby Cobra: Step-By-Step
1. Start your Baby Cobra Pose by coming down to lie on your belly.
2. Tuck your pelvis in and draw your navel towards your spine.
3. Keep your heels hip-width apart and press the tops of your feet firmly into the earth.4. Place your palms nice and close to your body nestled underneath your shoulders, fingers facing forward and elbows tucked in and pointing towards the back of the mat.
5. Hug your shoulders up and back and squeeze your shoulder blades in together and down.
6. Inhale in, extend through the crown of the head and slowly dip your forehead to the mat.
7. On an inhale, press into all ten fingerprints, press into your foundation and slowly lift up, heart extending forward.
8. Focus on a full awareness all the way down your spine.
9. Squeeze your shoulder blades together and look forwards, shoulders dropping down and back away from the ears.
10. Avoid forcing yourself into this posture by pressing yourself up with your hands. Use the power in your back to being you into this pose.
Tips And Tricks:
- In Baby Cobra Pose, you may be tempted you clench and squeeze your buttocks- don’t! Squeezing your glutes can compress your lower back, adding pressure to your spine. Instead, keep your glutes relaxed and rotate your inner thighs upwards to lengthen your tailbone backwards.
- Be gentle with yourself in Baby Cobra Pose, if you feel a pinching sensation, lower towards the earth by inching your palms further forward on the mat.
Baby Cobra Pose Variations: Baby Cobra Hands Lifted
If you want to check to see whether you are placing too much weight in your hands, turn your hands around so that your palms are facing the ceiling. Can you maintain the posture?
Precautions & Contraindications:
Carpal Tunnel Syndrome:
Baby Cobra Pose puts pressure through your wrists. If you suffer from Carpal Tunnel Syndrome, enter Cobra Pose consciously. If this pose is painful for you, consider Sphinx Pose.
Pregnancy:
It’s best to avoid Baby Cobra Pose if you are pregnant as the pose puts pressure on your belly area.
Spinal and Neck Injuries:
If you are experiencing a spinal injury, it may be best to avoid Baby Cobra Pose as it puts pressure through the spine. Enter the pose with awareness and exit the pose if you feel any pain.
Related Poses
Preparatory Poses
Counter Poses
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