Exercise · mobility
Cobra (bhujangasana)
Cobra (bhujangasana) is a beginner-friendly mobility movement that trains spine, hip_flexors, abs, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–30 reps, tempo hold.
The most common mistake is locking the elbows and cranking the neck. If no equipment or the movement itself doesn't suit you, Cat-cow or Child's pose (balasana) or Open book (thoracic rotation) cover the same pattern. It's usually held back for back, wrist, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie face down, hands under the shoulders | पेट के बल, हाथ कंधों के नीचे |
| 2 | Press up gently, hips stay on the floor, elbows soft | हल्के से ऊपर उठो, कूल्हे ज़मीन पर, कोहनी नरम |
| 3 | Look slightly forward, not up; hold and breathe | थोड़ा आगे देखो, ऊपर नहीं, रुक कर सांस लो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for back, wrist, pregnancy issues. Search "bhujangasana cobra pose" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Cobra (bhujangasana) work?
- Cobra (bhujangasana) primarily trains spine, hip_flexors, abs, using a mobility pattern with no equipment.
- What's the most common mistake with Cobra (bhujangasana)?
- Locking the elbows and cranking the neck
- What can I do instead of Cobra (bhujangasana)?
- The closest substitutes in this database are cat cow, child pose, open book thoracic, which train the same pattern with different equipment.