FitnessWorkouts

Open Your Heart and Release Your Lower Back With Cobra Pose

Dive into the benefits of cobra pose in yoga, learn variations, and discover alignment tips for a balanced practice.

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Photo: Stocksy/VISUALSPECTRUM
Published Jan 28, 2024

Written by 

Ingrid Yang

Get ready to slither into the world of cobra pose, also known as bhujangasana in yoga. This isn’t just another yoga pose: It’s your ticket to a stronger, more flexible body, and a heart that’s bursting with joy.

Experts in This Article

Claire Mark

founder of Claire Mark Wellness and a yoga teacher with over 20 years of experience.

Cobra pose is a distinctively heart-opening yoga pose, meaning it stretches and expands the chest area. In this comprehensive guide, we’ll delve into its variations, reveal alignment secrets, and show you why this full-body pose is an integral part of your yoga practice.

Claire Mark, E-RYT-500, founder of Claire Mark Wellness and a yoga teacher with over 20 years of experience, loves cobra.

“Depending on how high you lift your chest up from the ground, cobra can be easily adapted for beginners or transformed into a challenging exercise for more advanced yogis,” she says.

  • What is cobra pose good for in yoga? Cobra is the go-to pose for increasing hip extension mobility and stretching those stubborn hip flexors. It can improve spinal stability and posture and even strengthen your glutes and core. This pose can especially be helpful to open your chest and give you that metaphorical sense of heart opening, which we could all use more of (and feels so good).
  • How long should I hold cobra pose? If you are flowing through a sun salutation, then hold cobra for just one breath. If you are trying to get more of a backbend, breathe in the pose for up to five breath cycles.
  • What happens if I do cobra pose every day? How yoga changes your body depends on how often you do it. With daily cobra practice, you’ll enjoy improved flexibility and your spine and hips flexors will be more supple. You will also notice increased strength in your core and arms, and less tension in your chest and hips.
  • Why is cobra pose so hard? If you find cobra pose to be challenging, it’s likely due to the deep backbend and arm strength requirement. But with practice, you’ll find it gets easier—and your body will thank you.

Cobra pose is more than just a stretch; it’s a celebration of your body’s ability to move, bend, and thrive. So, unroll that mat, put on your favorite yoga pants, and let’s slither into the wonderful world of cobra pose.

How to do cobra pose

Let’s break it down into easy-to-follow steps. Whether you’re a seasoned yogi or just starting your journey, here’s how to lay the foundation for this fan-favorite heart-opening pose.

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Photo: Ingrid Yang
  1. 1.
    Begin by lying face down on your yoga mat, with your forehead resting on the ground. Keep your legs extended and place your hands directly under your shoulders.
  2. 2.
    Scoop your elbows toward your body and spread your fingers wide. This creates a firm foundation with your hands on the mat.
  3. 3.
    Press into your hands to lift your chest off the ground, engaging your abdominal muscles.
  4. 4.
    Draw your shoulders down your back as you work toward straightening your arms. It’s perfectly fine to maintain a slight bend in your arms if it feels more comfortable for your back.
  5. 5.
    Keep engaging your abdominal muscles as you press firmly into your hands, using your arm and core strength to lift your heart up and draw your scapula down your back.
  6. 6.
    Balance your head comfortably in line with the curve of your spine as you work toward straightening your elbows without hyperextending them.
  7. 7.
    While your pubic bone rests on the mat, lift it slightly toward your chest to lengthen the lumbar spine.
  8. 8.
    Remember, it’s not about how high you can lift your chest; focus on the length and comfort of your spine.
  9. 9.
    Hold this pose for up to 5 breath cycles, allowing your body to gradually ease into it.
  10. 10.
    To release, gently return to your belly and turn one cheek to the mat.
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Benefits of cobra pose

Cobra isn’t just about bending backward, and doing it correctly can unlock a treasure chest of benefits.

Chest expansion

“Cobra pose is exceptional in expanding the chest and broadening the space across the collarbones,” Mark says. This is particularly beneficial for those who tend to hunch or spend extensive time sitting or working at a computer.

Hip mobility

Cobra pose adds a dash of hip extension to your routine, which can free up your hip’s range of motion. And as for those pesky, tight hip flexors? Cobra takes care of them by giving them a good, much-needed stretch.

Improved posture

Cobra pose is a fantastic way to promote spinal extension. As you lift your chest and arch your back, you encourage a healthy curvature in the spine, which can counteract the effects of slouching and sitting for long periods.

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Mark also points out that, when practiced with less weight in the hands, cobra pose strengthens your erectors (the muscles lining your spine), helping you to attain better posture.

Cobra pose also encourages the elongation of your neck. By lifting your head and chest, you create space between the vertebrae in your neck, reducing tension and promoting better posture.

Stronger glutes and hamstrings

With correct form, you’re not just bending in cobra pose; you’re building strength in your hip extensors and knee flexors, powering up your lower body.

Stronger arms and core

Cobra pose engages the muscles in your arms, particularly the triceps and deltoids, as you press into the mat to lift your chest. Regular practice can help tone and strengthen your arm muscles.

And while cobra primarily targets the muscles in your back, it also activates your core muscles. Engaging your abdominal muscles as you lift your chest helps build core strength and stability.

Enhanced breathing space

Mark emphasizes that expanding the chest in cobra pose also increases breathing space in the lungs, enhancing respiratory function.

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Tool for mental health

A yoga practice that includes cobra pose might be helpful if you have depression: A small 2017 study1 showed that people experienced significant improvement in depression symptoms after doing a twice-a-week, two-month-long yoga program that included cobra pose.

Precautions with cobra pose

As we dive deeper into the cobra’s lair, let’s pause for a moment to talk about precautions.

Pregnancy

Cobra can wait: If you’ve got a little one on the way, it’s best to skip cobra pose. The deep backbend might not be the best dance partner during pregnancy.

Back or wrist woes

If you’ve got a history of back or wrist injuries, consider giving cobra a pass or consult your yoga teacher for some personalized modifications.

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Cobra vs. upward dog

Upward dog (urdhva mukha svanasana) is similar to cobra but more advanced. Cobra pose involves a moderate backbend with the lower body grounded, making it fairly accessible for beginners. In contrast, upward dog lifts the thighs and pelvis, with only the hands and tops of the feet on the ground, creating a more intense backbend that demands greater strength and flexibility.

If you’re in a vinyasa class where upward dog is part of the flow, you can substitute cobra or even baby cobra to make it more accessible.

Just starting out? Try baby cobra

For something a bit gentler but just as beneficial, try baby cobra pose. It’s like cobra’s fun younger sibling, here to make your yoga practice a bit more playful.

If you’re a yoga beginner or trying out a new class or flow, starting with a baby cobra is a great place to begin. Once you feel comfortable, you can follow the detailed steps as outlined above for full cobra. Remember to take it easy. There’s no rush in yoga; it’s all about the journey.

How to do baby cobra pose in yoga

Baby cobra offers a mild stretch to your spine and chest, along with some strengthening action for your upper back. It’s like a warm hug for your heart—soft and inviting.

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Photo: Ingrid Yang
  1. 1.
    Start just like you would for regular cobra pose, lying face down with your forehead touching the mat. Your legs should be stretched out, and your hands planted right under your shoulders.
  2. 2.
    Instead of lifting your entire chest, keep your lower ribcage comfortably on the mat. Your chest still lifts, but you don’t go as high.
  3. 3.
    Time to show some love to your toes! Press the tops of your toes into the mat—it’s like a mini-lift for your chest. You’ll feel a subtle backbend in your upper back.
  4. 4.
    Expand those collarbones, as if you’re ready to embrace the world. Keep your fingers grounded for stability and style.

Resting cobra: a restorative variation

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Photo: Ingrid Yang

In contrast to the dynamic nature of the classic cobra pose, the restorative variation offers a gentler, more soothing experience (like all the best yin yoga poses), while still delivering the backbending benefits of cobra. It’s perfect for days when you crave a more relaxed yoga practice. This variation allows you to surrender into the pose, inviting tranquility and peacefulness into your body and mind. Remember to breathe deeply.

  1. 1.
    Begin by lying face down on your yoga mat, with your forehead resting on the ground. Extend your legs comfortably, and place your hands directly under your shoulders.
  2. 2.
    Instead of lifting your chest off the ground as in the classic cobra pose, keep your lower ribcage grounded. This means that your chest will gently rise, but you won’t come up as high.
  3. 3.
    Maintain a relaxed and passive approach with your toes. You don’t need to press them into the mat; instead, let them rest naturally.
  4. 4.
    Allow your chest to softly lift, creating a subtle backbend in your upper back. Emphasize ease and comfort over intensity.
  5. 5.
    Expand your collarbones as you lift your chest, fostering a sense of openness in the front of your body.
  6. 6.
    Keep your fingers gently grounded on the mat, providing stability without exertion.

Cobra pose isn’t just a yoga move; it’s a journey into the heart of your practice. Whether you’re looking to flex your back, boost your strength, or simply embrace the joy of heart-opening, bhujangasana has it all. Remember to listen to your body, practice safely, and consult a yoga instructor if you have any specific concerns.

  1. Prathikanti, Sudha et al. “Treating major depression with yoga: A prospective, randomized, controlled pilot trial.” PloS one vol. 12,3 e0173869. 16 Mar. 2017, doi:10.1371/journal.pone.0173869

    ↩︎

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FitnessWorkouts

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

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Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

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You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

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The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

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