Striking Cobra Pose

Do you have a long sitting job that leaves your lower back tired? Do you want your child to develop a strong metabolism? Are you a woman who is going through menopause? If yes, I have the perfect yoga pose for you – the striking cobra pose.

Striking cobra pose is an excellent heart opener pose. A combination of simple cobra pose and child pose, this yoga asana helps in boosting energy, strengthening the back and arms. It is especially beneficial for women and children and a part of sun salutations.

Let’s dive deeper and understand how to practice the correct posture of the Striking cobra pose, its benefits, and how to customize it to suit your needs and fitness levels.

Striking cobra pose – Step by Step Instructions

How to practice the correct posture of the Striking Cobra Pose

  1. Begin the pose with sitting on your heels

    Begin the pose by sitting on your heels. Take a few deep breaths and imagine your mind and body being filled with grounding energy. Lengthen your spine and prepare yourself for the yoga asana.

  2. Inhale a deep breath and extend the torso forward

    Inhale a deep breath and extend the torso forward till your stomach is touching your thighs and forehead is resting on the floor. Make sure your arms are stretched, parallel on the ground, and inner arms touching your inner ears. Exhale and exert pressure from your tailbone to push your body into a complete forward fold. Hold this pose for 2-3 breaths.

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  3. Inhale a deep breath, press your grip firmly into the ground

    Inhale a deep breath, press your grip firmly into the ground and slide your chest forward, and then upwards. Straighten your arms, arch your back and press your hips into the ground (as much as you can). Raise your head, keep your gaze towards the ceiling, and engage your core by deep breathing. Hold your pose for at least 5-10 seconds.

  4. Come out of the pose

    To come out of the pose, lower your chest, pelvis, and shoulders, raise your hips, and bring your body into vajrasana. Relax for a few seconds before practicing another round of steps 2 and 3.

Beginners tip

A common beginner’s mistake is rushing through the pose. To achieve maximum benefit of striking cobra pose it is essential that every movement is slow, smooth, and accompanied with deep breathing.

For those feeling extra tension in the lower backs, they can practice this yoga asana with keeping their forearms (instead of palms) on the mat. This will decrease the arch angle and make the yoga pose a little comfortable.

Best time to perform

It is best to practice this yoga asana is in the morning as it energizes the body, calms the mind, and prepares you for the day ahead.

This is an excellent warm-up pose and prepares the body for more difficult yoga poses.

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In case you can’t work out in the mornings, it is ok to practice in the evenings. Just make sure you have an empty stomach and you had last meal at least 4 hours before you begin the workout.


Health benefits

Striking cobra pose helps in keeping the spine supple, opening the chest, and relieving the symptoms of asthma and blocked throat. The yoga asana also massages the digestive organs, stimulating metabolism and curing ailments like indigestion and constipation. It also improves the functioning of reproductive organs and soothes symptoms of menopause and menstruation cramps.

Therapeutic benefits

Striking yoga pose aims to teach the practice of breathing with awareness. It clears the chaos and noise in the mind and brings in mindfulness. The yoga asana is beneficial for soothing symptoms of anxiety, migraine, and depression.


Avoid this yoga asana if you are suffering from a severe back issue, knee pain, tender wrists, or ankle pain.

People suffering from hernia, hyperthyroidism, and the peptic ulcer should also practice this yoga asana under an expert’s guidance.


The swinging cobra pose is a dynamic back-bending yoga asana which can be easily added into any yoga sequence. It activates Swadisthan Chakra and balances Vata and Pita Doshas.  An excellent postnatal asana it is especially beneficial to women. It also aids in the functioning of the liver, kidneys, and other visceral organs.

Additional facts

Preparatory poses – Varjasana, Marjayasana, Setu Bandha Sarvangasana, Urdhva Mukha Svanasana

Follow up poses – Tadasana or any forward bending yoga asana

Alternate poses – Salabhasana

Sanskrit name – Shashank Bhujangasana (pronounced as Shaa-Shaank – Boo-Jang-Gahs-Anna)

Shashank – Rabbit, Bhujanga – Snake, Pose – Asana

The yoga asana gets its name from the resemblance to a rabbit and a cobra.

Difficulty level  Beginner

“Yoga is 99% practice and 1% theory.” – Sri Krishna Pattabhi Jois

Fun fact – Kundalini is believed to be the divine energy that lies within all of us and resides at the base of our spine. It is represented through a coiled female serpent. Striking cobra pose and its variations are especially popular among spiritual seekers as it is believed that regular practice of the pose helps in chakra opening and kundalini awakening

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Sonam Gulati
Sonam Gulati
Sonam Gulati - A wife, a mom, a dog-mom, a fitness enthusiast (in no particular order) has been practicing yoga for the last 12 years. Her journey began due to chronic back pain (thanks to a long sitting job) and post-natal depression. The pain birthed an urge to find a strong body and mind (for herself, for her child) and ended up transforming her. Working through deep-rooted feelings and trauma, releasing them layer by layer, her life today is a testament to the healing power of Yoga and how it enables a mind, body, and soul union. She has been writing on various aspects of health and relationships for over 8 years, journaling through her journey.

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