Cobra Pose anatomy

Cobra Pose · Bhujangasana · Tư thế rắn hổ mang

Cobra Pose mainly works erector spinae, multifidus, rhomboid major, trapezius; it stretches wrist flexors, rectus abdominis, obliques, iliopsoas; quadratus lumborum, latissimus dorsi, triceps brachii stabilize.

3D anatomy model of Cobra Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lying face down with your hands under your shoulders, lift your chest using your back muscles. The abdominal wall and hip flexors lengthen.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Rhomboid major, Trapezius

Stretching: Wrist flexors, Rectus abdominis, Obliques, Iliopsoas, Pectoralis major

Stabilizing: Quadratus lumborum, Latissimus dorsi, Triceps brachii, Gluteus maximus, Hamstrings, Quadriceps

Why these muscles work or stretch

Erector spinae · Working (contracting): Extends the spine to lift the chest
Rhomboid major · Working (contracting): Draws the shoulder blades together
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist

Practice cues

Lift with your back; use your hands only lightly
Draw your shoulders down and back, elbows close to your sides
Press the tops of your feet into the floor

Benefits

Strengthens the erector spinae and upper back muscles
Stretches the abdominal wall, chest and hip flexors
May help improve posture and ease upper-back rounding from sitting
Trains gentle, controlled spinal extension

Cautions / contraindications

Avoid during pregnancy, as it means lying on the belly
Avoid after recent abdominal surgery
Go gently with low back pain or spinal stenosis: lift only a little
Use caution with a wrist or neck injury: light hands, long neck

Easier variations

Lift only a little with bent elbows, or rest on the forearms (Sphinx)
Place a folded blanket under the hips if the pubic bone feels pressed

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
Cow Pose Bitilasana
Sphinx Pose Salamba Bhujangasana
Bow Pose Dhanurasana
Locust Pose Salabhasana
Full Frog Pose Bhekasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)