How To Teach Cobra Pose

Cobra Pose

Bhujangasana (boo-jang-GAHS-anna)

Bhujanga = “snake” or “serpent”
Asana = “posture” or “seat”

Quick Directions

From a prone position with palms and legs on floor, chest is lifted.


1) Lie face down with feet together & toes pointing behind you.

2) Place hands flat on floor close to body (beside rib cage).

3) Inhale.  Gently push off lifting head and chest off ground (tilting head back).

4) Feel chest moving forward and upward.

Video Tutorial


  • Builds up self-confidence and alertness.
  • Increases suppleness of spine.
  • Enhance elasticity of lungs.
  • Palms, wrists & toes are strengthened.


  • Do not rest the knees on the ground.

Preparation Pose 

Follow Up Poses
Cobra is a beginning backbend that helps to prepare the body for deeper backbends.

  • Upward Facing Dog

Counter Poses 

  • Any seated forward bends
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George Watts

BWY Yoga Teacher at George Watts Yoga
This post was lovingly morphed into reality by BWY yoga teacher, George Watts. If you're looking for a treasure trove of yoga lesson planning goodness, take a quick peek at Yoga Teacher Lesson Plan Kit.

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