Cobra Pose orBhujangasana (Sanskrit:भुजंगासन;IAST:Bhujaṅgāsana)^[1] is a reclining back-bendingasana inhatha yoga and modernyoga as exercise. It is also performed in a cycle of asanas inSurya Namaskar, Salute to the Sun, as an alternative toUrdhva Mukha Svanasana, Upward Dog Pose. TheYin Yoga form isSphinx Pose.

The name Bhujangasana comes from the Sanskrit words भुजंगbhujaṅga, "snake" and आसनāsana, "posture" or "seat", from the resemblance to a snake with its head raised;^[2] it was described in the 17th centuryhatha yoga textGheranda Samhita in chapter 2, verses 42–43. In the 19th centurySritattvanidhi, the pose is named सरपासनSarpāsana, "Serpent Pose", from सरप,sarpa[m], "serpent" or "snake".^[3] Yogi Narayana Ghamande described and illustrated the pose inhalftone as Bhujangasana in the 1905Yogasopana Purvacatuska.^[4]

Urdhva Mukha Shvanasana (Sanskrit:ऊर्ध्वमुखश्वानासनIAST:Urdhva mukha śvānāsana) is from the Sanskrit ऊर्ध्वUrdhva, "upwards"; मुखMukha, "face"; and श्वानShvana, "dog".^[5] The pose is one of those (along withDownward Dog) introduced byKrishnamacharya in the mid-20th century fromSurya Namaskar, Salute to the Sun. That exercise was not until then considered to be yoga. It was later taught by his pupilsPattabhi Jois andB. K. S. Iyengar.^[6][7]

• 
  Acobra with its hood raised.
• 
  Sarpasana, Serpent Pose, inSritattvanidhi, 19th century
• 
  Bhujangasana inYogasopana Purvacatuska, 1905

The pose may be entered from aprone position or fromDownward Dog. The palms are placed under the shoulders, pushing down until the hips lift slightly. The backs of the feet rest on the ground, the legs outstretched; the gaze is directed forwards, giving the preparatory pose. For the full pose, the back is arched until the arms are straight, and the gaze is directed straight upwards or a little backwards. In Bhujangasana the legs remain on the ground, whereas in Upward Dog the hips, thighs and knees are lifted slightly off the ground.^[8][9][10]Salabhasana, Locust pose, or Sphinx pose can be used to prepare for bhujangasana.^[11]

Bhujangasana is part of the sequence of yoga postures in some forms ofSurya Namaskar, the Salute to the Sun.^[12]Balasana, child's pose, is a counter pose for bhujangasana.^[11]

An easier variant is Sphinx Pose, sometimes called Salamba Bhujangasana (षलम्ब भुजंगासन) "Supported Cobra pose",^[13] in which the forearms rest on the ground, giving a gentler backbend.^[14] It is used in the long holds ofYin Yoga, either with the forearms on the ground or with the arms straightened.^[15]

The pose can be modified, for instance,in pregnancy, by placing a blanket under the pelvis.^[15]

Upward Dog pose, abbreviated "Updog", is entered with an inhalation from a prone position (or fromChaturanga Dandasana orAshtanga Namaskara in a Surya Namaskar cycle), taking the feet a little apart. The legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is directed straight upwards, so the neck and back are arched.^[5]

• 
  Yin Yoga's Sphinx pose, an easier variant
• 
  Urdhva Mukha Shvanasana, Upward Dog Pose, has the hips off the ground.

• Salabhasana, Locust pose, a prone backbending asana

Wikimedia Commons has media related toBhujangasana.

• Iyengar, B. K. S. (1979) [1966].Light on Yoga.Thorsons.ISBN 978-1855381667.
• Jain, Andrea (2015).Selling Yoga: from Counterculture to Pop culture.Oxford University Press.ISBN 978-0-19-939024-3.OCLC 878953765.
• Mehta, Silva;Mehta, Mira; Mehta, Shyam (1990).Yoga: The Iyengar Way.Dorling-Kindersley.
• Newcombe, Suzanne (2019).Yoga in Britain: Stretching Spirituality and Educating Yogis. Bristol, England:Equinox Publishing.ISBN 978-1-78179-661-0.
• Singleton, Mark (2010).Yoga Body: the origins of modern posture practice.Oxford University Press.ISBN 978-0-19-539534-1.OCLC 318191988.

• Backbend asanas
• Medieval Hatha Yoga asanas

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