Hatha yoga half cobra pose

Half Cobra (Ardha Bhujangasana)

This Cobra pose variation has the same physical and mental benefits. If you are new to yoga and have limited flexibility, you can use half Cobra instead of Cobra pose in  Sun Salutations until you develop enough flexibility for full Cobra pose.

English Name: Half Cobra Pose

Sanskrit Name: Bhujangasana

Difficulty Level: 4

Start Position: Lying on belly


Step 1.

Position your hands alongside your ribs.

Step 2.

Inhale, slinging your chest forward and slightly up, keeping your belly on the floor.

Step 3.

Extend through the crown of your head and keep  your shoulders drawn back. Gaze at the floor.

Step 4.

Hold for several breaths, or as long as is comfortable, and exhale back to start position. Repeat if desired.

Physical Benefits:

  • Improves circulation
  • Improves posture
  • Improves digestion
  • Opens the chest and shoulders
  • Lengthens the spine
  • Increased spinal flexibility
  • Strengthens lower back
  • Strengthens shoulders

Mental Benefits

  • Reduces stress
  • Improves focus
  • Reduces mild depression
  • Reduces anxiety


  • Pregnancy
  • High blood pressure
  • Severe spinal injury
  • Severe neck injury