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Cobra Pose
Bhujangasana — Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
How to do it
Lie face down, hands under the shoulders. Press lightly and lift the chest, keeping the elbows bent and the shoulders relaxed away from the ears.
Benefits
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Cautions
Go easy with back injuries, recent abdominal surgery or pregnancy. Keep the backbend small and pain-free.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 14 kcal |
| 10 min | 28 kcal |
| 20 min | 56 kcal |
| 30 min | 84 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Bridge Pose
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Camel Pose
A deep chest and hip-flexor opener that strengthens the back and can feel energising.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Cobra Pose?
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Who should be careful with Cobra Pose?
Go easy with back injuries, recent abdominal surgery or pregnancy. Keep the backbend small and pain-free.
How many calories does Cobra Pose burn?
Roughly 2.8 calories a minute for about a 70 kg adult, so around 28 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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