Lotus in Cobra Yoga Pose

Padma Bhujangasana

Lotus in Cobra Yoga Pose
Lotus in Cobra Yoga Pose
overview

Lotus in Cobra is a backbend pose that targets the lower back and is ideal for yogis and yoginis at an intermediate level.

anahata – the heart chakra
svadisthana – the sacral chakra
visuddha – the throat chakra
related poses

intermediate | backbend | lower back

[yoga-sharrre]

[yoga-tags]

How To Do Lotus in Cobra Yoga Pose
  1. Begin in the Lotus Pose (Padmasana). If you are unable to perform a full Lotus, perform the Half-Lotus (Ardha Padmasana) and lift your other leg up with your hands to create a full Lotus. Hold this position for a few deep breaths.
  2. Place your hands behind your knees and push through your fingers or palms, shifting your weight to your knees. As you feel yourself lifting off your sitting bones, move your hands around your knees and place them in front of you. Continue to lean forward, rolling on your knees, adjusting your hands and knees as needed on the mat. Your arms should be straight, hands positioned under the shoulders. Your position should resemble that of Cow Pose (Bitilasana), except that your legs are folded in the Lotus position.
  3. Roll forward on your knees, moving your hands forward if necessary but keeping them shoulder-width apart, and begin lowering your torso onto the ground. Your lower belly should be the first to make contact with the ground, rolling down until your torso is flat on the ground.
  4. Place your palms on the floor near your armpits, fingers spread and pointing forward with bent elbows pointing back. Push into the floor through your palms, arching your back slightly into a backbend. If your back is flexible, extend your arms fully, otherwise keep your elbows slightly bent to regulate tension in the back.
  5. Hold this pose for 30-60 seconds, breathing deeply. To come out, roll your torso back onto the floor. Lift your entire upper body through your palms, walking them closer to your knees. You will naturally roll back as you walk your hands backward, eventually landing lightly on your sitting bones in the Lotus Pose.
Notes
  • Breathe deeply through each step.
  • One hip may naturally raise higher than the other; focus on keeping your hips even, pulling one down slightly.
  • It’s common for people to place more weight on the outside of the hands. Be sure to keep your weight evenly distributed through your fingers, lifting the pinky slightly to guide the weight to your inner hands as well.
  • Be careful not to overarch the back or neck, which can cause muscle strain.
  • Do not attempt if you have back injury, carpal tunnel pr wrist injury, or if you are suffering from frequent headaches.
  • Avoid this asana when pregnant.
  • Do not attempt if you have difficulty getting into the Lotus Pose.
Tips

Before beginning this pose, perform and look over the Tips and additional information for the Lotus and Cobra Poses. This will help you prepare your body and mind for this more challenging pose.

Stretches & Strengthens

All Muscles: Shoulders, abs, chest, glutes, quads, inner thighs, lower back, spine, groin

Target Muscles: Inner thighs, quads, lower back

Health Benefits of Lotus in Cobra Yoga Pose
  • May help relieve stress, anxiety and fatigue.
  • May relieve lower back pain.
  • Increases lung capacity, providing relief for asthma.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Padma Bhujangasana

(pod-MAH boo-jang-GAHS-anna)

padma: lotus
bhujanga: snake, serpent, serpent-demon
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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