Half Cobra (Ardha Bhujangasana)
Pose Overview
| Common Name | Half Cobra |
| Traditional Sanskrit Name | Ardha Bhujangasana |
| Sanskrit Name Pronunciation | Ard-ha Bhu-jang-asana |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Half Cobra, also known as Ardha Bhujangasana in Sanskrit, is a modified version of the full Cobra pose. This pose is a great option for those who are new to backbends or for those who have limited mobility in their upper body. It is a great way to strengthen the muscles in the back and abs, as well as open up the chest.
Benefits of Half Cobra
Strengthens the muscles in the back, abs, and shoulders Improves posture Opens up the chest and lungs Relieves stress and tension in the upper body Stimulates the digestive system
How to Enter Half Cobra
Begin on your stomach with your hands placed next to your shoulders Slowly lift your chest off the ground, keeping your elbows close to your body Keep your shoulders relaxed, and avoid pushing too hard Hold for a few breaths, then release
How to Exit Half Cobra
Lower your chest back down to the ground Release the pose and rest
Common Half Cobra Modifications & Variations
Place a block under your hands for added support Keep your elbows close to your sides and your hands pointing straight forward Keep your gaze forward, rather than lifting your head up
Common Mistakes with Half Cobra
Arching your back too much Pushing too hard and straining the lower back Holding the breath
Safety Guidance
Avoid this pose if you have any recent or chronic injury to the back Keep the movements slow and controlled Use your breath to guide you
