Low Cobra Pose (Baby Cobra) anatomy
Low Cobra Pose (Baby Cobra) · Ardha Bhujangasana · Tư thế rắn hổ mang thấp
Low Cobra Pose (Baby Cobra) mainly works erector spinae, multifidus, trapezius, rhomboid major; it stretches wrist flexors, rectus abdominis, iliopsoas, tibialis anterior; latissimus dorsi, splenius capitis, gluteus maximus stabilize.
Opening the 3D model…
Lie face down, forehead on the floor, legs long and hip-width apart, tops of the feet pressing down. Place the hands beside the chest, fingers pointing forward, elbows bent, close to the body and pointing back. Inhale and use the back muscles to lift the head and chest a little; the lower ribs and lower belly stay on the floor. The hands only support lightly: if you can lift the palms slightly and still hold the chest up, you are doing it right. Draw the shoulders down and back, keep the neck long and look at the floor ahead. This is the gentle version of Cobra, easy on the lower back and suited to beginners; the erector spinae work while the abdominal wall and the fronts of the hips stretch gently. Don't push up with the arms and don't throw the head back; with lower-back pain, lift less. From mid-pregnancy, avoid lying face down.
Muscles in this pose
Working (contracting): Erector spinae, Multifidus, Trapezius, Rhomboid major
Stretching: Wrist flexors, Rectus abdominis, Iliopsoas, Tibialis anterior
Stabilizing: Latissimus dorsi, Splenius capitis, Gluteus maximus, Hamstrings, Transversus abdominis
Why these muscles work or stretch
- Erector spinae · Working (contracting): The main worker: lifts the chest a little
- Trapezius · Working (contracting): Lower fibers draw the shoulders down and back
- Rhomboid major · Working (contracting): Draws the shoulder blades together, opening the chest
- Wrist flexors · Stretching: Lengthened as the wrists bend back; the hands bear little weight
- Rectus abdominis · Stretching: The abdominal wall stretches gently
- Iliopsoas · Stretching: The fronts of the hips stretch gently
- Tibialis anterior · Stretching: Tops of the feet press into the floor
- Latissimus dorsi · Stabilizing: Keeps the elbows close to the body
- Splenius capitis · Stabilizing: Keeps the neck long, in line with the back
- Gluteus maximus · Stabilizing: Lightly engaged, without clenching
- Hamstrings · Stabilizing: Keeps the legs long on the floor
- Transversus abdominis · Stabilizing: Supports the lower back
Practice cues
- Lower ribs and lower belly stay on the floor; the chest lifts only a little
- Lift with the back muscles: if you can hover the palms and the chest stays up, it's right
- Elbows close to the body, neck long, eyes on the floor ahead
Benefits
- Gently strengthens the erector spinae and upper back
- Gently stretches the abdominal wall and the fronts of the hips
- May help improve posture, drawing the shoulders back and down
Cautions / contraindications
- Avoid during pregnancy (lying on the belly) or after recent abdominal surgery
- Go gently with low-back pain; lift the chest less
- Use caution with neck pain; keep the neck long, don't tip the head back
Easier variations
- Lift only the head and upper shoulders a little, forehead near the floor
- Put a thin folded blanket under the lower belly and hips for comfort
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
- Cobra Pose Bhujangasana
- Sphinx Pose Salamba Bhujangasana
- Cow Pose Bitilasana
- Full Frog Pose Bhekasana
- Bow Pose Dhanurasana
- Locust Pose Salabhasana
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)