Cobra Pose (Bhujangasana) has always been one of my favorite yoga poses.
I’m not an experienced yogi by any means, but I’ve found that whenever I do yoga or stretching, Cobra Pose feels like an instant relief for my back and shoulders.
As a freelance writer, I spend most of my day sitting in front of a computer, which often leaves my back, shoulders, and hips feeling tense and stiff.
It’s the one pose I naturally turn to when I need to stretch out my body after hours of sitting. Over time, I’ve come to realize just how many muscles this pose targets — and how beneficial it is for both my physical and mental well-being.
In this article, I’ll share my experience with Cobra Pose and explore how it stretches key muscles and brings a range of benefits to the body.
1) Stretches the spine and improves flexibility
For me, one of the most noticeable effects of Cobra Pose is how it stretches and lengthens the spine.
The key muscles being stretched are the spinal extensors, which run along the back and are responsible for maintaining good posture.
Whenever I lift my chest off the mat, I can feel the tightness in my back starts to release.
This stretch is especially beneficial if you spend a lot of time sitting or working at a desk like me.
As time goes by, this pose can help improve the flexibility of your spine and keep it supple and mobile. I’ve found that after a few sessions, I can move more freely, and my back feels less stiff.
Why it matters: A flexible spine is essential for staying active and avoiding injury. Cobra Pose not only feels good, but it also helps maintain the health of your back, keeping your posture upright and your movements fluid.
2) Opens the chest and shoulders
If you’re anything like me, you probably spend a good portion of your day hunched over — whether it’s a laptop, phone, or desk.
Cobra Pose offers an immediate release for this tension by stretching the chest (pectorals) and shoulders (deltoids). I always feel a deep stretch across my chest when I practice this pose, and it’s like a breath of fresh air for my upper body.
As you press your palms into the mat and lift your chest, you open up these tight muscles, allowing for better posture.
It’s a powerful counter to the slouching we all fall into, especially if we work long hours at a desk.
The more I practice, the easier it becomes to sit up straighter and keep my shoulders back.
Tip: If you ever feel like you’re carrying the weight of the world on your shoulders, Cobra Pose can help relieve that tension. After a session, you’ll feel more open and confident, both physically and emotionally.
3) Strengthens the lower back
I used to experience a lot of discomfort in my lower back, especially after long days of sitting.
What I love about Cobra Pose is that it not only stretches your back—it also strengthens it.
The erector spinae muscles along the lower back are engaged as you lift your chest off the ground, helping build strength and stability.
When I first started practicing Cobra Pose, I noticed how weak my lower back felt. But after regularly including it in my routine, I’ve felt those muscles become stronger.
This has made a huge difference in my posture and reduced my back pain.
A study published in the International Journal of Yoga showed that poses like Cobra can improve lower back strength and flexibility, which is essential for preventing injury and reducing pain.
Thus, it’s not just a stretch — it’s building the strength you need for everyday life.
4) Stretches the abdominal muscles
As someone who doesn’t have the time or energy for intense workouts, Cobra Pose offers a subtle but effective way to stretch and engage the abdominal muscles.
The rectus abdominis, or the front of your torso, gets a gentle stretch when you arch your back in Cobra Pose.
This stretch helps to counter the compression of your abs face when sitting for long hours. I’ve noticed that, over time, this pose has not only helped improve my posture but has also made my core feel more open and relaxed.
Note that stretching the abdominals in Cobra Pose also promotes better breathing and digestion. With the front of your torso expanded, it’s easier to take deep breaths and let your digestive organs do their work efficiently.
5) Strengthens and stretches the glutes
Another thing I enjoy so much about the benefits of Cobra Pose is that it subtly works on strengthening the glutes.
Okay, it’s not as intense as other poses like Bridge or Chair Pose. But there’s indeed a quiet engagement of the gluteal muscles as you press your legs and hips into the mat.
For me, this subtle activation is a bonus — it strengthens without feeling too strenuous.
At the same time, Cobra Pose provides a gentle stretch for the glutes. You’ll feel a mild pull in your hips as they extend back, and this flexibility is key to maintaining healthy lower back and hip alignment.
Why it matters: Strong glutes are critical for supporting the lower back and hips. Engaging them during Cobra Pose not only improves posture but also helps reduce pressure on the spine.
6) Opens the hip flexors and quads
Sitting for long hours often leads to tight hip flexors and quadriceps, which can cause discomfort in the hips and lower back.
Cobra Pose gently stretches these areas by extending the legs behind you and lengthening the front of the hips.
I’ve noticed that practicing Cobra Pose regularly has made my hips feel more open and flexible, especially after a long day of sitting at my desk. It’s a simple yet effective way to release tension in the lower body and restore balance.
Stretching the hip flexors and quads helps improve mobility, reduce lower back pain, and counteract the negative effects of prolonged sitting.
7) Boosts circulation and energy flow
Finally, let’s talk about one of the less obvious benefits of Cobra Pose is its ability to boost circulation throughout the body.
As you stretch your spine, chest, and abdominal muscles, you stimulate blood flow to these areas, which promotes overall vitality and energy.
Backbends like Cobra are known for increasing prana (life force) in the body. It makes you feel more energized and alert after practicing.
The combination of deep breathing and stretching encourages oxygen-rich blood to flow through the body, waking up the muscles and boosting your mood.
Studies have shown that yoga poses like Cobra, which emphasize deep breathing and spinal extension, can improve circulation and promote better heart health by stimulating blood flow.
Final thoughts: Why Cobra Pose is a must-have in your yoga routine
Whether you’re an experienced yogi or just an amateur like me, Cobra Pose is one of those poses that feels accessible yet powerful.
It’s a gentle way to stretch and strengthen key muscles, from the spine to the glutes and hips.
For me, Cobra Pose has been a lifesaver for my back, hips, and shoulders.
If you haven’t already made Cobra Pose part of your regular routine, I highly recommend it. The benefits are profound, and you don’t need to be an expert to experience them.
Simply roll out your mat, ease into the pose, and let your body do the rest.
Whether you’re looking to strengthen your back or release stress, Cobra Pose can help you find balance and comfort in your body.
