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What is the Cobra Pose ( Bhujangasana) in the Bikram Hot Yoga Series

Published on: February 22, 2026 Tags: Bhujangasana, Cobra Pose, Spine Strengthening Series in Bikram Yoga

Cobra Pose - First pose in the Spine Strengthening Series in Bikram Yoga Series

This blog post is an update on the Cobra Pose ( Bhujangasana) in the Bikram Hot Yoga Series from a few years ago. Hope it helps.

The first posture in the Spine Strengthening Series is the Cobra Pose, known as Bhujangasana in Sanskrit. Bhujanga means "snake" or "serpent," and Asana means "posture" or "seat." After coming out of Wind Removing Pose, lie on your stomach with your chin and eyes facing forward. Place your hands on the floor in front of you with your palms facing down. Your little fingers should be in line with the outside of your shoulders. Bring your elbows in towards your body. Press your legs and feet together like a cobra's tail, ensuring the tops of your feet are pressed into the floor.

Lift the Upper Body Up

Take an inhale and lift your upper body using your spine strength, not your hands. Your hands should serve as a guide, not to push you up into the pose. Lift your upper body up to your navel while bringing your elbows in towards your body. Press the tops of your feet, shins, thighs, and hips into the floor to create a stable base for lifting. Focus your eye gaze on a spot on the mirror and align your neck and spine. Change and come out of the posture, then turn your head to the right with your left ear on the towel. Your palms should be facing the ceiling. Repeat for two sets of twenty seconds each, turning your head to the left after the second set.

Cheat Sheet for New Teachers and Beginners -

Cobra Pose ( Bhujangasana)

in Bikram Yoga

Lie on your stomach
Place hands on the floor in front of you with palms down
Chin forward
Align little fingers with the outside of your shoulders
Zip up legs like a cobra's tail
Using upper body strength, lift the chest, head, and shoulders off the floor
Bring elbows in towards the body and lift once more
Lower down and turn your head to the side of the room
Do two sets of fifteen seconds each

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