The Cobra pose opens the heart, strengthens the back and boosts energy.
Discover its benefits, its symbolism, its contraindications and its place in the Rishikesh sequence.
If there is one posture that embodies both quiet power , grounding and openness of heart , it is this one: the Cobra posture, or Bhujangasana .
Seemingly discreet, often slipped between two more “impressive” poses, it is nevertheless an essential key in the practice.
It awakens the spine, stimulates energy, and invites us to straighten up… in every sense of the word.
Settle in comfortably (on your favorite rug, of course 😉 ), let's dive together into the vibrant world of Cobra.
1. Bhujangasana: meaning and symbolism
In Sanskrit, Bhujanga means snake and asana means posture.
In the yogic tradition, the snake is not a symbol of danger, but of transformation and awakening .
It represents the famous kundalini energy, coiled at the base of the spine, ready to rise.
When practicing the Cobra:
- We start from the ground (the stomach in contact with the earth).
- We squeeze in our hands.
- We open the chest.
- We raise our gaze.
It is a movement of rebirth .
We move from horizontality (passivity) to verticality (affirmation).
Symbolically, it is:
✨ Getting back on your feet after a difficult period
✨ Open your heart despite your fears
✨ Reconnecting with your gentle power
The snake never rushes. It observes. It is steady. It knows when to act.
Does that ring a bell?
2. A bit of history: the Cobra in tradition
Bhujangasana is described in several classical hatha yoga texts as a posture that promotes energy awakening and spinal health.
It became world-renowned, notably thanks to the famous Rishikesh sequence , developed by Swami Sivananda and disseminated by his disciple Swami Vishnudevananda.
In this structured sequence of 12 fundamental postures (often taught in Sivananda Yoga Vedanta Centres), the Cobra comes after the Locust (Salabhasana) and before the Bow (Dhanurasana)**.
Why this sequence?
Because :
- The grasshopper strengthens the rear of the body.
- The Cobra opens and structures.
- The Arc intensifies the expansion.
It's an intelligent, anatomical and energetic progression.
An opening crescendo.
3. The Cobra's Physical Benefits
Don't be fooled by its apparent simplicity. The Cobra is a concentrated source of benefits.
🦴 For the spine
- Improves the mobility of the thoracic vertebrae.
- Strengthens the deep back muscles.
- Against the effects of a hunched posture (thanks to screens…).
In our fast-paced daily lives, the Cobra is a perfect antidote.
🫁 For breathing
- Open the rib cage.
- Promotes deeper breathing.
- Stimulates the lungs.
It's a great posture for those who feel they are breathing "at the surface".
💪 For muscle tone
- Activates the triceps if the arms are straight.
- Strengthens the lumbar muscles.
- Subtly engage the glutes and the back of the legs.
🌸 For the abdominal area
- Gently massage the digestive organs.
- Stimulates the digestive system.
- Provides a feeling of vitality.
🧠 The mental and energetic benefits
The Cobra acts deeply on the heart chakra (Anahata) .
What is often observed in practice:
✨ Feeling of emotional openness
✨ Regained confidence
✨ Motivational boost
✨ Feeling like “ taking back space ”
This is an ideal position when:
- We lack energy.
- We feel closed off.
- We are going through a period of doubt.
She tells your body:
“You have the right to open up.”
4. How to practice the Cobra correctly
Here is the classic version in hatha yoga:
- Lie on your stomach with your legs straight and the tops of your feet on the floor.
- Place your hands under your shoulders, elbows close to your body.
- On an inhale, gently press into your hands.
- Lift your chest by engaging your back first (not just your arms).
- The shoulders hang down far from the ears.
- The gaze is slightly forward or upward without compressing the nape of the neck.
💡 Important:
The pubis remains anchored to the ground.
We don't push by force.
We lengthen before mounting.
🌱 Gentle variant: the Baby Cobra
- The hands remain on the ground.
- The arms are slightly bent.
- The climb is smaller.
- We work primarily with the back muscles.
Perfect for beginners or for those with sensitive backs.
5. Contraindications
Although it appears accessible, the Cobra requires vigilance.
Avoid or adapt if:
- Active herniated disc.
- Severe acute lower back pain.
- Advanced pregnancy.
- Severe carpal tunnel syndrome.
- Significant cervical problems.
When in doubt: take the gentler approach, or seek advice from a qualified teacher.
And remember:
The magnitude matters less than the quality of engagement.
6. The Cobra pose's place in a yoga session
The Cobra appears frequently:
- In sun salutations (gentle version).
- In the opening sequences of the heart.
- In dynamic flows.
- In preparation for deeper backbends.
In the Rishikesh sequence
In the famous series of 12 poses:
- Sun Salutation
- Candle
- Plow
- Fish
- Pliers
- Cobra
- Grasshopper
- Bow
(...)
The Cobra plays a central role in it:
This is one of the first major extension movements after several forward postures.
It balances the practice.
It restores energy.
It harmonizes the nervous system.
🌞 Cobra vs Upward-Facing Dog: Don't confuse them
The Cobra:
- Basin anchored to the ground.
- Gradual commitment.
- Active back.
Upward-facing dog:
- Thighs detached.
- Arms outstretched.
- More intense extension.
It's not the same mechanism.
And sometimes, returning to the Cobra changes everything in the quality of the practice.
🌈 Why we love it at Géopélie
Because it perfectly embodies our philosophy:
🌿 Gentle Force
🌿 Inner momentum
🌿 Trust
🌿 Grounding and openness at the same time
The Cobra is not trying to impress.
He calmly straightens up.
It radiates effortlessly.
A bit like you, when you're aligned 💛
7. Integrate the Cobra into your practice
Try it:
- 3 slow repetitions at the beginning of the session to wake up the back.
- Holding for 5 breaths after a dynamic flow.
- A gentle version at the end of the session to rebalance.
And above all…
Feel it.
More than the height, it's the feeling of openness that counts.
🐍 In summary
The Cobra pose is:
✔️ An accessible extension
✔️ An energy booster
✔️ A historical hatha yoga posture
✔️ A key in the Rishikesh sequence
✔️ A powerful symbol of awakening and transformation
So the next time you lie down on your mat…
Take the time to savor this moment.
Inhale.
Squeeze gently in your hands.
Open your heart.
And let your inner snake awaken ✨
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