Cobra Pose II
Bhujangasana II · भुजंगासन II
Also known as: Advanced Cobra · Full Cobra
Cobra Pose II, also called Advanced Cobra is a classical yoga posture. Its Sanskrit name Bhujangasana II translates word-for-word as: Bhujanga (Cobra / Snake) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. Strengthens the spine and back muscles. Stretches the chest and abdomen. Firms the buttocks. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for desk workers and athletes. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Spinal Erectors(primary driver of spinal extension)
In Bhujangasana II, the spinal erectors transition from being active participants to the absolute primary drivers of the lift and extension. Instead of merely assisting the arms, these muscles are intensely engaged to initiate and sustain the entire arc of the spine, fostering profound strength and endurance in the posterior chain. This empowers the practitioner to truly lift from their own back, rather than pushing from the floor.
Gluteals(stabilizing pelvis, extending hips with increased intensity)
While still crucial for stabilizing the pelvis and preventing excessive lumbar compression, the gluteals in Bhujangasana II are called upon with even greater intention. Their firm engagement helps anchor the base of the spine, allowing for a more focused and controlled lift through the thoracic spine. This deep, consistent activation supports the upward thrust of the chest, creating a stable foundation from which the upper body can expand.
Triceps(stabilizing and lifting the arms)
The role of the triceps shifts significantly from the root pose, where they primarily extend the elbows to press into the floor. In Bhujangasana II, particularly when the hands are lifted or positioned further back, the triceps engage to actively extend and stabilize the arms in space, contributing to the overall lift and energetic expansion. This subtle yet powerful activation supports the integrity of the arm position, preventing the shoulders from collapsing forward.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Disc Herniation
Spinal flexion and rotation under load increase intradiscal pressure and can push herniated material toward spinal nerves.
Engage the core actively before any extension; keep the lumbar curve supported with core activation.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Avoid full weight on extended wrists; use fists, forearms, or a wedge to keep the wrist in a neutral position.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Lift only slightly, keeping hands further forward and using minimal arm support.
Target Areas
Practice Flow
How to Practice
1. Lie prone on the floor, legs together, toes pointed back.
2. Place your palms further back and wider than the shoulders, not directly beside the chest, with fingers pointing forward and elbows close to the body.
3. Inhale, and without pushing with your hands, lift your chest and head off the floor, keeping the navel grounded.
4. Lengthen your spine and continue to lift gradually, using the hands primarily for balance and support, not for pushing up excessively.
5. Draw your shoulders away from your ears and broaden your collarbones, lifting the sternum.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana II
What is Cobra Pose II?
Cobra Pose II, also called Advanced Cobra is a classical yoga posture. Its Sanskrit name Bhujangasana II translates word-for-word as: Bhujanga (Cobra / Snake) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. Strengthens the spine and back muscles. Stretches the chest and abdomen. Firms the buttocks. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for desk workers and athletes. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
What are the benefits of Cobra Pose II?
Strengthens the spine and back muscles. Stretches the chest and abdomen. Firms the buttocks. Stimulates abdominal organs, improving digestion. Helps relieve mild backache. Improves posture.
Who should avoid Cobra Pose II?
Avoid this pose if you have: Pregnancy, Recent abdominal surgery, Severe back injury (e.g., slipped disc), Carpal tunnel syndrome, Headache.
How many steps are in Cobra Pose II?
Cobra Pose II is practiced in 10 steps. Lie prone on the floor, legs together, toes pointed back.
Is Cobra Pose II suitable for beginners?
Cobra Pose II is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Cobra Pose II help with?
Cobra Pose II is therapeutic for: posture correction, flexibility, strength, digestive problems.
What poses should I do before Cobra Pose II?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujangasana II with other poses