Cobra (Bhujangasana)

  • Cobra is a classic posture found in most styles of yoga. Performed correctly, it improves spinal mobility, improves mobility in the anterior (front) shoulders, stretches the muscles of the abdomen, anterior pelvis and thoracic cage, and more. But if performed incorrectly, Cobra places excessive stress on the cervical, thoracic and lumbar spine as well as the discs due to deep back extension (back bending). The following slides walk you through the pose from an anatomical point of view.
  • (1) Avoid quick movements and move into the asana (posture) slowly. Connect the movement of the pelvis, back, thoracic cage, and neck within a pain-free range of motion (i.e. without straining or feeling pain).
  • (2) Consciously engage the muscles of the abdomen by gently pulling the navel towards the spine, at the same time gently engaging the deep back musculature (contracting the muscles in the front and in the back of the spine simultaneously is called a “co-contraction”). This technique is also used by athletes like dancers and gymnasts to avoid excessive spinal pressure.
  • (3) Try to distribute the motions equally throughout the spine and pelvis, creating a nice smooth curvature and not hinging at one joint. Most of the time people hinge at the L5/ S1 and L4/L5, and the lumbar-thoracic spinal segments. If you push yourself too far, or if you are being assisted too forcefully, your normal range of motion may be exceeded, increasing the risk of injury.
  • (4) Gently draw the scapulae (shoulder blades) together and pull them down, and avoid shrugging the shoulders. The muscles in the mid back are active and thus take pressure out of the wrist. Do not relax into the hand and wrist region.
  • Lumbar vertebral spine ~ close up
  • Close-up of the spine showing the spinal nerve and nerve roots, along with major arteries and veins and vertebral bodies, between which are the intervetebral discs.
  • (5) It is better to perform less movement than too much movement. One can still engage the muscles and gain great benefit from the anasa without stressing the soft tissue (joint, ligament, capsule, muscle, tendon) and overstretching or compressing the nerves.
  • (6) It is common for practioners to throw the head and neck back too far, often to give the appearance of spinal extension when thoracic and lumbar spinal mobility are lacking. This places excessive stress on the cervical joints (disc and ligaments of the upper spine) and can overstretch the anterior (front) neck musculature. As you can see from this and subsequent slides, the cervical spine is a complex and delicate region of the body.
  • Cervical region, side view
  • Cervical region, anterior (front) view
  • Cervical region, posterior (rear) view

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Cobra (Bhujangasana)
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