Yoga Cobra: Simple Photo Tutorial For Posture

The yoga cobra (Bhujangasana) is one of the most famous yoga exercises and occurs in almost every yoga session. We will show you the way to the yoga cobra in step-by-step instructions.

The yoga cobra is one of the most famous asanas and belongs to the Sun salutation. The term “asana” comes from the ancient Indian language Sanskrit and means translated “Root”. In yoga, asana originally meant the area that the yogi used to practice. In the western yoga world, asana is often easy with Yoga posture or yoga position equated.

The yoga cobra represents a proud snake that stretches its head in order to recognize possible dangers at an early stage. This asana is suitable for beginners: indoor and advanced. It has a positive effect on health and fitness.

Yoga cobra: effects and indications

The yoga cobra strengthens the entire back and at the same time stretches the spine. In addition, this exercise stretches the entire front of your body and activates the internal organs. In general, yoga has beneficial effects on the body and mind. So yoga not only strengthens and stretches the muscles, it also has one stress reducing Effect.

Despite the positive effects of the yoga cobra, you should not do this exercise under certain circumstances. For example, if you recently had or even still have a herniated disc, then you should avoid this exercise. The same goes for other back ailments. In this case, you should clarify with your doctor beforehand whether this exercise is suitable for you. Pregnant women should also refrain from exercising, as the exercise exerts pressure on the abdomen.

In the yoga cobra, a distinction is made between the small and large yoga cobra. In these step-by-step instructions, we will show you both variants. Regardless of which variant you choose, first find a quiet place and roll out your yoga mat. If you don’t have a yoga mat yet and are looking for one, we have another article for you, a product overview sustainable yoga mats compiled. As an alternative to the yoga mat, you can also use another non-slip mat. While this is likely to be less convenient, it should be enough to get you started.

Yoga Cobra: The starting position

Both the large and the small version of the yoga cobra start in the same starting position. To do this, lie on your stomach on your yoga mat. Put your feet hip-width apart and press your toes into the mat. Extend your arms along your body. The palms are facing up. You put your head on the mat. You are also welcome to put your forehead on the mat.

If you like, lie there for a few breaths before starting the actual asana.

The little yoga cobra

Only do this exercise when you feel fit and know your limits here too. If you experience pain or if your breathing becomes irregular, leave the posture and come into a more relaxed position.

To the little yoga cobra Step by step proceed as follows:

1. First come to the starting position.
2. Then place your hands under your shoulders so that your elbows are bent. Make sure your fingertips are in line with the front of your shoulders. Your elbows are close to your body.
3. Bring your feet about hip-width apart and press the tips of your feet into the mat.
4. On the next inhalation: Roll your shoulders back so they move away from your ears and slowly come up using the strength of your back. Try to lift yourself up using only the strength of your back and try not to use your arm strength to help. Keep your elbows close to your body.
5. Make your neck long, but be careful not to overstretch yourself. So don’t throw your head back, but rather look the length forward. It is best to imagine your neck as an extension of your spine.
6. Bring your shoulder blades together and lift your upper body a little more.
7. If you want, you can raise your hands off the floor to check your posture.
8. Hold this position for a few breaths.
9. come over with the exhalation back down and put your upper body down. Put your forehead on the mat and extend your arms backwards.

During the exercise you should notice how your back muscles are working and your chest muscles are being stretched a little. Only do the exercise for as long as you feel comfortable and then take a break. If you do not have any problems with the execution of the small yoga cobra, then you can approach the large yoga cobra.

The great yoga cobra

The same applies here as for the little yoga cobra:

Only do this exercise when you feel fit and know your limits here too. If you experience pain or if your breathing becomes irregular, leave the posture and come into a more relaxed position.

To the great yoga cobra step by step proceed as follows:

1. First come to the starting position.
2. This time, place your hands a little further forward. Your fingertips should be roughly level with your eyes. Keep your elbows close to your body.
3. Lift with the next inhalation your upper body. With the large cobra, you lift your upper body further and you can also let your arms work.
4. Pull your shoulder backwards / downwards and create space between your ears and shoulders. Also with the large yoga cobra, make sure that you do not overstretch your neck.
5. Firm up your abs to support your back. Also, make sure that you keep your arms slightly bent.
6. Hold this position for a few breaths, keeping your back long. Only stay in this position for as long as it feels good to you.
7. come over with the exhalation back down and put your upper body down. Put your forehead on the mat and extend your arms backwards.

Here, too, you should notice how your back muscles are working and your chest muscles are being stretched a bit. Again, only do this exercise for as long as it feels good to you.

Errors can creep in with both yoga cobra variations. In the next section you will find a photo overview to avoid the most common mistakes. Be careful not to make these mistakes – overstretching your neck in particular can have a negative effect on your body.

Yoga Cobra: Possible Mistakes In Asana

As already mentioned above: In both variants of the yoga cobra, always keep your elbows close to your body.

With both variants, be careful not to pull your shoulders towards your ears. It’s best to imagine that you want to create as much space as possible between your shoulders and ears and pull your shoulder blades back / down.

With both variants, make sure that you do not overstretch your neck muscles. Always see your neck as an extension of your spine and keep your gaze forward. Look for the length towards the front, but not the back.

These three mistakes are arguably the most common in the yoga cobra. Try to avoid them in any case. If you observe these points, nothing stands in the way of performing your yoga asana.

Utopia wishes you a lot of fun!

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