Bhujangasana — Cobra Pose

IntermediateExtension Thoracic Opening

45s 3 reps

A gentle backbend that strengthens the spine and opens the chest.

How to perform

Lie face down with palms beneath the shoulders. Press the tops of the feet into the mat. On an inhale, slowly lift the chest by engaging the back muscles, keeping the lower ribs grounded. Elbows stay close to the body.

Breathing

Inhale to lift and open the chest; exhale to lower with control. Maintain steady, even breathing throughout.

Benefits

Strengthens the spine, opens the chest and shoulders, improves digestion, and lifts mood.

Anatomical focus

Erector SpinaePsoas MajorQuadriceps

Lift from the chest, not the hands; keep the glutes soft to avoid lumbar compression.

Precautions

Avoid straining the lower back. Keep the glutes soft. Not recommended during pregnancy or with severe back injury.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.