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Bhujangasana (with hands on chair)
भुजंगासन (संस्थित)
Bhujangasana, or cobra pose, is a gentle backbend that strengthens the back muscles and opens the chest. Using a chair provides support and reduces the intensity of the backbend, making it accessible for beginners. It improves spinal flexibility and posture.
Anatomy Involved
Benefits
- Strengthens back muscles
- Opens the chest and shoulders
- Improves spinal flexibility
- Stimulates abdominal organs
- Reduces fatigue and stress
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back pain
- Carpal tunnel syndrome
- Pregnancy
- Headache
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit at the front edge of the chair with feet flat on the floor
- 2Place the hands under the shoulders, elbows close to the body
- 3Press the pubic bone and tops of the feet into the floor
- 4Lift the chest using the back muscles, not pressing through the hands
- 5Roll the shoulders back and draw the shoulder blades together
- 6Keep the elbows slightly bent and close to the sides
- 7Gaze forward and slightly upward — keep the back of the neck long
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bhujangasana, or cobra pose, is a gentle backbend that strengthens the back muscles and opens the chest. Using a chair provides support and reduces the intensity of the backbend, making it accessible for beginners. It improves spinal flexibility and posture.
How to Practice
1. Lie prone on the floor with your legs extended and feet hip-width apart.
2. Place a chair in front of you, positioning the seat so that your hands can comfortably reach it.
3. Place your hands on the chair seat, shoulder-width apart. Keep your elbows slightly bent.
4. Inhale and gently lift your chest off the floor, using the chair for support and leverage.
5. Roll your shoulders back and down, opening your chest and drawing your shoulder blades together.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana (with hands on chair)
What is Bhujangasana (with hands on chair)?
Bhujangasana, or cobra pose, is a gentle backbend that strengthens the back muscles and opens the chest. Using a chair provides support and reduces the intensity of the backbend, making it accessible for beginners. It improves spinal flexibility and posture.
What are the benefits of Bhujangasana (with hands on chair)?
Strengthens back muscles. Opens the chest and shoulders. Improves spinal flexibility. Stimulates abdominal organs. Reduces fatigue and stress.
Who should avoid Bhujangasana (with hands on chair)?
Avoid this pose if you have: Back pain, Carpal tunnel syndrome, Pregnancy, Headache.
How many steps are in Bhujangasana (with hands on chair)?
Bhujangasana (with hands on chair) is practiced in 10 steps. Lie prone on the floor with your legs extended and feet hip-width apart.
Is Bhujangasana (with hands on chair) suitable for beginners?
Yes, Bhujangasana (with hands on chair) is a beginner-friendly pose suitable for all levels.
What props are needed for Bhujangasana (with hands on chair)?
You may use: chair, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Bhujangasana (with hands on chair)?
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 Bhujangasana (with hands on chair) with other poses