How I Teach Cobra Pose Using Humour, Symbolism & Story
Greetings, my lovely Yogis, Yoginis, and Yoga teachers. I’m George Watts, a BWY yoga teacher and creator of the Online Yoga Lesson Planner.
In this post, I’ll share how I teach cobra pose using humour, symbolism and story to bring more creativity and fun to your classes.
Step 1: Sanskrit
Bhujangasana (boo-jang-GAHS-anna)
Bhujanga = “snake” or “serpent”
Asana = “posture” or “seat”
Don’t be shy about sprinkling a little Sanskrit magic into your class—your students might struggle at first, but hey, so does a baby snake learning to slither!
Introduce Bhujangasana (boo-jang-GAHS-anna) by breaking it down: “Bhujanga” means snake or serpent, because, well, just look at the pose!
“Asana” means posture, which is exactly what your students will be perfecting—hopefully without too much hissing and flailing.
Encourage them to say it out loud a few times (bonus points if they add a dramatic cobra-like ssssound).
And remind them: if they can master “Bhujangasana,” they’re well on their way to sounding like a Sanskrit-speaking yoga guru.
Step 2: Quick Teaching Directions For Cobra Pose
From a prone position with palms and legs on the floor, the chest is lifted.
Step 3: Slither into the Longer Teaching Directions For Cobra Pose
The George Watts Quirky Way Of Teaching Cobra Pose Using Story, Symbolism & Humour
Start by stretching out on your belly, legs extended behind you like a serpent basking in the sun. Plant your hands under your shoulders, elbows tucked in like a coiled snake ready to rise.
Press the tops of your feet and thighs firmly into the mat—because even a cobra needs a strong tail to strike from.
On an inhale, lift your chest, letting the movement be smooth and controlled, like a snake elegantly raising.
Roll your shoulders back and down—because no self-respecting cobra hunches!
Hold for a few breaths, keeping your gaze forward like you’re hypnotising a room full of admirers.
Finally, exhale and slither back down, melting into the mat with control—because a graceful snake never just flops.
The Traditional Way Of Teaching Cobra Pose
Lie on Your Belly – Stretch your legs back with the tops of your feet pressing into the mat.
Place Your Hands Under Your Shoulders – Keep elbows close to your sides and fingers spread wide.
Engage Your Legs – Press the tops of your feet and thighs into the mat for support.
Inhale and Lift – Press gently into your hands as you lift your chest, keeping elbows slightly bent.
Relax Your Shoulders – Roll them down and away from your ears, opening the chest.
Hold and Breathe – Stay for a few deep breaths, keeping your neck long and gaze forward.
Exhale and Lower – Slowly release back down with control, resting before repeating.
Step 4: The Ssssplendid Benefits of Cobra Pose
Ah, Cobra Pose—the one time in yoga where it’s totally acceptable to channel your inner snake. Slithering into this gentle backbend not only helps you shed the stiffness of the day (like a snake shedding its skin) but also boosts your energy, leaving you feeling alert and refreshed—without the need for caffeine.
Ever seen a cobra standing tall and confident on a nature documentary? That’s the magic of this pose! It strengthens your spine, improves posture, and opens your heart—so you can hiss goodbye to that desk-hunch and embrace a majestic, upright presence. It also stretches the chest, shoulders, and abdomen, perfect for counteracting the hours spent scrolling through your phone.
And let’s not forget the digestive perks—pressing into the belly in Cobra Pose helps give your internal organs a little “digestive massage” (though maybe wait until after lunch to test this theory).
Most importantly, Cobra Pose reminds us to be fearless—just like the cobra itself, standing its ground with grace and power. So next time you rise into Bhujangasana, embrace your inner serpent, take a deep breath, and sssstretch into strength, confidence, and a little yoga magic.
Step 5: Cobra Pose Precaution: Avoid The Yoga Venom!
Cobra Pose (Bhujangasana) is a powerful stretch, but even the mightiest snake knows when to slither with caution. Before you rise up like the majestic cobra you are, let’s make sure you’re not accidentally hissing your way into discomfort.
Low Back Woes? Don’t Overstrike Like a King Cobra – If you crank your back into an extreme arch, you might feel more like a pretzel than a poised serpent. Engage your core and lift gently—no need to show off your fangs!
Wrists Feeling the Bite? – Pressing too hard into the hands can make your wrists feel like they’ve been trapped in a snake pit. Keep a light touch and let your back muscles do the work, not just your arms.
Neck Strain? Keep Your Gaze Snake-Worthy – If you crank your head back too far, you might look more like a confused lizard than a graceful cobra. Keep your neck long and gaze forward or slightly up, not at the ceiling like a startled mongoose.
Shoulders Near Your Ears? That’s Not Where Cobras Keep Theirs! – If your shoulders are scrunching up, your body is waving a red flag (or a red snake charmer’s flute). Roll them down and back to avoid unnecessary tension.
Pregnant Snakes, Proceed with Caution – If you’ve got a little hatchling on the way, deep backbends can put extra pressure on the abdomen. Try Sphinx Pose instead, keeping it low and supported like a wise old serpent.
Fresh Injuries? Don’t Slither Into Trouble – If you’ve got recent injuries in your back, shoulders, or wrists, it’s best to rest in Child’s Pose instead—because even snakes know when to take a nap.
So, yogis, let’s practice smart snaking—keep your movements smooth, your ego in check, and your spine happy. Because the goal is to feel empowered like a cobra, not to slither home with a sore back!
Step 6: Preparing for Cobra pose: Loosen up Before You Shed Your Stiffness
Before you rise into Cobra Pose like a majestic serpent ready to rule the jungle, you’ve got to warm up those coils!
Even the sleekest snake doesn’t just strike without a little slithering first. Here are some prep poses to help you stretch, strengthen, and avoid turning into a stiff garden hose.
1. Cat-Cow (Marjaryasana-Bitilasana) – Wake Up Your Spine Like a Curious Snake. Before a cobra rises, it first has to wiggle its way into motion. Cat-Cow is the perfect way to loosen up your spine, adding that smooth, snake-like fluidity to your movements. Plus, it helps you get in touch with your breath—because nobody wants to be a hissing mess in a backbend.
2. Sphinx Pose – The Lounging Snake Warm-Up: If Cobra Pose had a lazy cousin, it would be Sphinx Pose. Resting on your forearms, this mild backbend gets your spine gently used to the idea of arching without making it panic. Think of it as your “snake sunbathing on a warm rock” moment—before you go full cobra.
3. Baby Cobra – A Little Hiss Before the Full Rise: Want to test the waters before you lift into a full-fledged snake king? Lift just a few inches off the mat, keeping your elbows bent and your core engaged. This “baby cobra” version lets you find your serpentine strength before committing to the grand pose.
4. Locust Pose (Salabhasana) – Strengthen Your Snake Muscles: A cobra doesn’t just rise willy-nilly—it has power in its muscles. Locust Pose fires up your lower back, glutes, and core, getting you strong enough to lift without overusing your arms. Plus, lifting your legs helps counteract that slouchy desk posture (because even snakes don’t hunch over).
5. Downward Facing Dog (Adho Mukha Svanasana) – Stretch Before You Slither: Before you puff up into a mighty cobra, get a good full-body stretch in Down Dog. This pose loosens up the spine, shoulders, and hamstrings—making it easier to extend without feeling like a coiled-up garden hose stuck in place.
6. Child’s Pose (Balasana) – The Snake That’s Not Ready Yet: Every smart cobra knows when to chill. Before or after your backbends, melt into Child’s Pose to release any tension. Think of it as hiding in the grass before emerging as the poised, powerful yoga snake you were born to be.
Step 7: Follow Up Pose
Now that you’ve risen like a regal cobra, don’t just slither off the mat—keep the momentum going!
Upward Facing Dog is like Cobra’s more evolved cousin, stretching the spine even deeper and letting you fully embrace your inner serpent king.
Low Lunge opens up the hip flexors, because what’s a good snake pose without a little forward slither?
And if you’re really feeling adventurous, flow into Camel Pose, the ultimate “big snake energy” backbend that makes you feel open, powerful, and ready to strike (metaphorically, of course).
Keep moving like the fluid, fearless serpent you are!
Step 8: Counter Pose
After puffing up like a majestic cobra in Bhujangasana, it’s time to slither back into balance—because even the fiercest snake needs a moment to reset its spine.
Child’s Pose is like a snake retreating into its burrow, curling up and resting after all that effort.
Downward Dog stretches you out like a serpent shedding its old skin, lengthening the spine and shaking off any leftover tension.
And finally, Seated Forward Fold lets you coil inward like a wise old snake recharging before its next grand performance.
So, remember: after every mighty rise, there’s a moment to soften, stretch, and enjoy the stillness of the slither.
