Cobra Pose (Bhujangasana)

Lie face down with hands under your shoulders, press through your palms to lift your chest while keeping hips on the floor and drawing your shoulder blades together.

2 x 30s holdIntermediateLyingNo equipment

How to do the Cobra Pose (Bhujangasana)

Lie face down with hands under your shoulders.
Press through your palms to lift your chest while keeping hips on the floor and drawing your shoulder blades together.

What it targets

Primary muscle groups: Core, Lower Back, Chest.

Commonly included in conservative-care programs for: Lower Back Pain, Herniated Disc, Postural Kyphosis.

Body Fix walks you through the Cobra Pose (Bhujangasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.