Cobra Stretch, also known as Bhujangasana in Sanskrit, is a fundamental yoga pose that targets the muscles in your back and helps improve spine flexibility. It’s an excellent posture for strengthening the lower back and relieving tension.

Boy is doing Cobra Stretch Variation

Variations of cobra stretch pose:

1. King Cobra Pose

King Cobra Pose (Raja Bhujangasana) is an advanced cobra stretch where the practitioner arches their back, lifts their chest, and holds their ankles, resembling a raised cobra.

Equipment: No equipment needed

Level: Beginners to advanced

Works on: Spine, lower and upper back

King cobra pose


  • Lie on your stomach & slowly lift your chest off the mat.
  • Bend your knees and reach back, holding your ankles.
  • Lift your thighs and chest higher, arching your back further.

2. Sphinx Pose

Sphinx Pose (Salamba Bhujangasana) is a yoga posture that promotes spine stretching and chest opening.

Equipment: No equipment

Level: Intermediate

Works on: Chest muscles, Lower & upper back.

Sphinx stretch


  • Lie on your stomach with your legs extended.
  • Gently lift your chest and head off the mat.
  • Engage your core and relax your glutes.
  • Gaze forward or slightly upward and breathe deeply.

3. Reverse Shoulder Stretch

The Reverse Shoulder Stretch is a rejuvenating yoga pose that releases tension in the shoulders and chest.

Equipment: No equipment

Level: Beginners to advanced

Works on: Shoulder and chest muscles

reverse shoulder stretch


  • Lie face down on the mat.
  • Interlace your hands behind your back, palms facing each other.
  • As you inhale, lift your chest off the mat.
  • Hold the pose for 3-5 seconds.
  • Release your arms back to the beginning position as you exhale.

4. Cobra Pose Elbow Back

Cobra Pose Elbows Back Stretch is another variation of Cobra Pose where elbows are placed under your shoulders for a deeper stretch and backbend.

Equipment: No equipment

Level: Beginners to advanced

Works on: Back and Shoulders

elbow back cobra pose


  • Lie face down on the mat.
  • Interlace your hands behind the back of your head.
  • Inhale, and lift your head and chest while pushing the elbows back.
  • Stay in the pose for 2- 3 breaths.
  • Return to your starting position as you exhale.

5. Twisting Cobra Pose

A yoga pose where you twist the upper body, enhancing spinal mobility and engaging oblique muscles.

Equipment: No equipment needed

Level: Intermediate

Works on: Oblique muscles (waist muscles)

Twisting cobra pose


  • Begin in the Cobra Pose.
  • Inhale deeply, lifting your chest.
  • As you exhale, twist your upper body to one side, extending the opposite arm upward.
  • Feel the energy flow within as you twist and breathe.
  • Repeat on the other side.

How To Add Cobra Variations Into Your Daily Routine?

Now that you’ve learned these vital Cobra stretch variations, take your practice to the next level with the O’Coach app.

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