Cobra Pose

This is a great yoga stretch for your neck, back, hips & glutes and takes only 60 SECONDS.

Workout & fitness instruction with CEO and founder Ann Barnes.

Cobra Pose, or Bhujangasana, is a beginner-friendly yoga stretch that gently opens your neck, back, hips, and glutes. It’s an excellent way to improve spinal flexibility, relieve tension, and strengthen your upper body.

Start by lying face down on your mat with your legs extended behind you and the tops of your feet resting on the floor. Place your hands under your shoulders with your elbows close to your body. Engage your core and glutes to support your lower back.

Inhale deeply and slowly lift your chest off the floor, using your back muscles more than your arms. Keep your elbows slightly bent and your shoulders relaxed, drawing them away from your ears. Lift only as high as comfortable, keeping your gaze forward or slightly upward without straining your neck.

Hold for 15–30 seconds, breathing steadily, then gently lower back down. Repeat 2–3 times. Cobra Pose stretches the front body, strengthens the spine, and promotes relaxation and flexibility.