Cobra pose


  • Lie on the stomach with the legs straight and the feet together.
  • Place the palms of the hands on the floor underneath the shoulders with the fingers pointing forward.
  • Tuck the elbows in close to the body.
  • Rest the forehead on the floor and close the eyes. Relax.
  • Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
  • Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
  • Lengthen and stretch the spine into a backwards curve and direct the gaze up.
  • Hold for as long as comfortable then slowly release by bending the elbows, lowering the navel, chest, shoulders and finally the forehead to the floor.
  • Practice up to 10 rounds.


  • Inhale while raising the torso.
  • Breath normally in the final position.
  • Exhale while lowering the torso.


  • The stretch in the throat and abdomen.
  • Smoothness and systematic arching of the spine.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Hernia.
  • Back conditions.
  • Neck conditions.


  • Helps to remove backache.
  • Alleviates constipation.
  • Stimulates the digestive system.
  • Activates the reproductive system.

Practice Note

  • Engage the back muscles and use them to raise the head, neck and shoulders off the floor, then employ the arm muscles to raise the chest and torso.