The correct form for Cobra Pose (Bhujangasana) emphasizes controlled spinal extension, proper hand and leg engagement, and mindful alignment to avoid strain. This foundational yoga posture strengthens the back, opens the chest, and improves posture, but improper technique—particularly overextending the lower back or neck—can lead to discomfort or injury. The pose is accessible to beginners yet adaptable for advanced practitioners through variations like Baby Cobra or Sphinx Pose.

Key elements of proper form include:

• Hand placement: Palms flat under shoulders, elbows hugged in to avoid splaying ^[5][7].
• Spinal alignment: Lift the chest while keeping the pubic bone grounded, distributing the bend evenly along the spine ^[2][3].
• Leg and foot engagement: Tops of feet pressed into the mat, legs active to support the lower back ^[8][9].
• Neck position: Gaze slightly forward or down to prevent cervical strain; avoid craning the neck upward ^[3][5].

Mastering Cobra Pose: Technique and Alignment

Foundational Setup and Entry

Begin by lying prone (face down) on the mat with legs extended and tops of the feet pressing firmly into the ground. This activation of the legs is critical—engaging the quadriceps and glutes stabilizes the lower back and prevents overarching in the lumbar spine ^[8][9]. Place your palms flat on the mat directly under your shoulders, fingers spread wide for a stable base. Elbows should point backward, not outward, to protect the shoulder joints ^[5][7].

Key steps for safe entry:

• Pelvic grounding: Press the pubic bone into the mat to lengthen the lower back before lifting. This action "softens" the lumbar spine and shifts the bend higher into the thoracic region ^[9].
• Core engagement: Draw the navel gently toward the spine to support the lower back. This is especially important for muscular individuals who may rely too heavily on arm strength ^[6].
• Controlled lift: Inhale as you lift the chest, using the back muscles—not just the arms—to initiate the movement. Keep a micro-bend in the elbows to avoid hyperextension ^[3][7].
• Height adjustment: Lift only as high as comfortable, prioritizing even spinal curvature over depth. Beginners may start with a "Baby Cobra" (forearms on the mat) to build strength gradually ^[4][10].

A common mistake is collapsing into the lower back, which can be avoided by focusing on lifting the sternum forward rather than pushing the ribs upward ^[5]. The gaze should remain neutral—either at the mat or slightly forward—to keep the neck aligned with the spine ^[3].

Refining Alignment and Common Adjustments

Once in the pose, refine your alignment by distributing the backbend evenly along the spine. The shoulders should roll back and down, away from the ears, while the shoulder blades draw toward each other ^[2][7]. Avoid these pitfalls:

• Overusing the arms: The pose should feel like a "back body lift" rather than an arm press. Only 20–30% of the lift should come from the hands; the rest originates from the back muscles ^[8].
• Compressing the lower back: If you feel pinching, lower the chest slightly and re-engage the legs. Placing a folded blanket under the hips can reduce strain ^[9].
• Neck tension: The head should feel like a natural extension of the spine. If the neck feels strained, tuck the chin slightly and lift the gaze less ^[3][5].

For muscular individuals, modifications may include:

• Wall-assisted Cobra: Press hands against a wall at chest height, stepping the feet back to increase the stretch while controlling intensity ^[6].
• Props for support: Use a bolster under the chest to reduce the range of motion while still gaining benefits ^[10].
• Dynamic variations: Flow between Cobra and Child’s Pose to release tension between repetitions ^[3].

The pose’s duration can vary: hold for 15–30 seconds while breathing deeply, or incorporate it into dynamic sequences like Sun Salutations ^[5]. To exit, lower the chest slowly on an exhale, turning the head to one side to rest.