How to Do the Perfect Cobra Pose (Bhujangasana) - Complete Guide

Want to master Cobra Pose — the heart-opening backbend that strengthens your spine and energizes your body? You're in the right place.

Perfect Cobra Pose (Bhujangasana) Technique

Cobra Pose (Bhujangasana) is a foundational backbend that opens the chest and strengthens the spine. This energizing pose counteracts forward hunching from daily activities while building back strength and improving posture. ChAIron's AI coaching ensures proper hand placement, spinal extension, and safe progression into the backbend.

Step-by-Step Form Guide

  1. Starting Position:Lie face down, forehead on mat, legs extended, tops of feet down
  2. Hand Placement:Place palms under shoulders, elbows close to body
  3. Leg Engagement:Press pubic bone down, engage legs, keep hips grounded
  4. Chest Lift:Press palms down gently, lift chest, lengthen through crown of head
  5. Backbend Extension:Use back muscles to lift, minimal weight in hands, shoulders away from ears

Common Mistakes to Avoid

  • Pushing too much weight into hands
  • Lifting hips off the ground
  • Hunching shoulders toward ears
  • Looking up too much and straining neck
  • Forcing the pose beyond comfortable range
  • Not engaging the legs for stability

AI Coaching Benefits

  • Chest opening and shoulder positioning
  • Hand placement and weight distribution
  • Spinal extension and neck alignment
  • Hip grounding and leg engagement
  • Progressive backbend depth and safety
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