Cobra Pose (भुजंगासन)
Cobra Pose (भुजंगासन, Bhujaṅgāsana) is a beginner level hatha practice taking 1 minutes. Body parts: spine, chest, shoulders, abdomen. Benefits: Strengthens the erector spinae muscles along the entire spine — the primary muscles weakened by desk sitting. Opens the chest and anterior deltoids, reversing the 'desk hunch' that compresses lungs and restricts breathing by up to 30%. Stimulates abdominal organs (kidneys, liver) through gentle compression, improving digestion and metabolism. Decompresses the lumbar spine — research shows it helps centralize disc bulge pain (McKenzie Protocol foundation). Activates the sympathetic nervous system gently, reducing fatigue and mild depression. Stretches the hip flexors (psoas) which shorten from sitting 8-10 hours daily. How to do Cobra Pose: Lie face down on your mat. Extend legs back with tops of feet pressing into the floor. Spread your hands on the floor directly under your shoulders, elbows tucked close to your ribs — not flared out. Press the tops of your feet, thighs, and pubic bone firmly into the floor. These three points are your foundation and should never leave the mat. On an inhale, begin to straighten the arms to lift the chest off the floor. CRUCIAL: Lift using your BACK MUSCLES first, not by pushing with your hands. Your hands are support, not the engine. Go only to the height at which you can maintain a connection through your pubic bone to your legs and feet on the floor. This might be very low initially — that's perfect. Firm your shoulder blades against your back, puffing the side ribs forward. Lift through the top of your sternum, not by pushing the front ribs forward (this compresses the lower back). Hold for 15-30 seconds, breathing smoothly. To release, exhale and slowly lower your chest and head to the floor. Rest with one cheek on the mat for 3 breaths before repeating. Breathing: Inhale to lift — the inhale naturally helps expand the chest and extend the spine. Exhale to lower. While holding, maintain steady breath through the nose. If you can't breathe easily, you've gone too high — lower until breathing is effortless.. Conditions it helps: back-pain, cervical, stress, asthma, sciatica, posture. Contraindications: Pregnancy (all trimesters — prone position), Carpal tunnel syndrome (wrist loading), Recent abdominal surgery (< 8 weeks), Severe herniated disc with acute radiating pain — do McKenzie extensions first, Fractured ribs or wrists. Tips: The #1 mistake: pushing up with arms like a push-up. Your arms should be so relaxed you could lift your palms off the floor and hold the pose with back muscles alone. Try this as a test.. Keep your pelvis on the floor throughout — if it lifts, you're going too high and compressing your lower back. Imagine lengthening your spine forward and up, not just crunching backward. Think 'long spine' not 'deep backbend'. If you have wrist pain, make fists and press knuckles into the floor instead of flat palms. Dietfull combines yoga with science-backed nutrition kits for holistic health. Take the free AI health score at dietfull.eatingminds.com/score. Order nutrition kits via WhatsApp +91-9811925380.
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Medical Disclaimer: This content is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program. Stop immediately if you experience sharp pain, dizziness, or chest discomfort. Dietfull is a nutrition and wellness platform — we are not doctors, physiotherapists, or licensed medical practitioners.
Sources: WHO, ICMR-NIN, PubMed, International Journal of Yoga. Content reviewed April 2026.