Seated Cobra Pose Variation
भुजंगासन (उपविष्ट)
This seated variation of Bhujangasana gently strengthens the back muscles and opens the chest. It improves posture and promotes deeper breathing.
Anatomy Involved
Benefits
- Strengthens the back muscles
- Opens the chest and shoulders
- Improves posture
- Stimulates abdominal organs
- Relieves stress and fatigue
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back pain (if aggravated by backbends)
- Carpal tunnel syndrome
- Pregnancy (avoid deep backbends)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place the hands under the shoulders, elbows close to the body
- 2Press the pubic bone and tops of the feet into the floor
- 3Lift the chest using the back muscles, not pressing through the hands
- 4Roll the shoulders back and draw the shoulder blades together
- 5Keep the elbows slightly bent and close to the sides
- 6Gaze forward and slightly upward — keep the back of the neck long
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Perform a smaller backbend, focusing on lifting the chest without straining the lower back.
pregnancy
Perform a very gentle arch, focusing on lifting the chest without deep backbend or abdominal compression.
Target Areas
Practice Flow
About this Pose
This seated variation of Bhujangasana gently strengthens the back muscles and opens the chest. It improves posture and promotes deeper breathing.
How to Practice
1. Begin in Dandasana, seated with legs extended forward and spine erect.
2. Place your hands on the floor beside your hips, fingers pointing forward, slightly behind your hips for support.
3. On an inhale, press down through your hands and lift your chest upward, initiating a gentle backbend.
4. Draw your shoulder blades together down your back, opening across the chest.
5. Keep a slight bend in your elbows to prevent locking.
4 more steps remaining
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Frequently Asked Questions
Common questions about Seated Cobra Pose Variation
What is Seated Cobra Pose Variation?
This seated variation of Bhujangasana gently strengthens the back muscles and opens the chest. It improves posture and promotes deeper breathing.
What are the benefits of Seated Cobra Pose Variation?
Strengthens the back muscles. Opens the chest and shoulders. Improves posture. Stimulates abdominal organs. Relieves stress and fatigue.
Who should avoid Seated Cobra Pose Variation?
Avoid this pose if you have: Lower back pain (if aggravated by backbends), Carpal tunnel syndrome, Pregnancy (avoid deep backbends).
How many steps are in Seated Cobra Pose Variation?
Seated Cobra Pose Variation is practiced in 9 steps. Begin in Dandasana, seated with legs extended forward and spine erect.
Is Seated Cobra Pose Variation suitable for beginners?
Yes, Seated Cobra Pose Variation is a beginner-friendly pose suitable for all levels.
What props are needed for Seated Cobra Pose Variation?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Seated Cobra Pose Variation help with?
Seated Cobra Pose Variation is therapeutic for: back pain, posture correction, digestive problems, anxiety.
What poses should I do before Seated Cobra Pose Variation?
Prepare with: Bhujangasana, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Seated Cobra Pose Variation with other poses