Cobra Pose (Bhujangasana): How to Do It, Benefits & Cautions
A beginner backbend that gently lifts the upper body from a face-down position.
Level: Beginner · Hold: 30 seconds · Type: Backbend · Target areas: Spine & Back, Chest
Benefits ✨
- Strengthens the lower back
- Opens the chest and improves posture
- Increases spinal flexibility
Step by step 🧘
1) Lie face down with legs together and hands beside your chest.
2) Inhale and slowly lift your upper body.
3) Keep a slight bend in the elbows and draw your shoulders back.
4) Keep your gaze forward to avoid straining the lower back.
Breathing and cautions 🌬️
Inhale to lift the chest, exhale to draw the shoulders down.
- Keep the lift low if you have a disc issue
How Yoga Play recognizes Cobra Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Keep hips, knees and ankles level
- Lift your chest higher
- Lift your head and gaze up
Joint angles read from the sample photo above: knee about 151°, hip about 116°, elbow about 161°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Cobra Pose?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Cobra Pose suitable for beginners?
Yes. Cobra Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Cobra Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.