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Bhujangasana

Step by step instructions, muscle activation and variants for the Bhujangasana.

EasyAbs

About this exercise

The Cobra Yoga Pose (Bhujangasana) is a gentle prone backbend that stretches the lower back and abdominal muscles while opening the chest and strengthening the spinal extensors. It is a foundational yoga posture commonly used as a counter-pose after forward folds and as a warm-up for deeper backbends.

How to Perform

  • Lie face down on a mat with your legs extended and the tops of your feet pressing into the floor
  • Place your palms flat on the mat directly under your shoulders with your elbows close to your sides
  • Pressing lightly through your hands, inhale and lift your chest off the floor, straightening your arms to a comfortable degree
  • Roll your shoulders back and down, opening your chest and keeping your neck long
  • Engage your lower back and glutes lightly to protect your lumbar spine
  • Hold the position, breathing steadily, for the desired duration
  • Exhale and slowly lower your chest back down to the mat

Muscle Activation

Primary
Abs
Secondary
GlutesHamstringsLower back

About the Bhujangasana

The Bhujangasana is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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