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Backbend Asana · Elementary (Level 2) · Catalog #800239

Cobra with Hands Lifted Bhujangasana (hands off)

Cobra held with the hands hovering off the floor. Proves the lift is coming from the back and not the arms.

Practice Cobra with Hands Lifted (Bhujangasana (hands off)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Cobra with Hands Lifted (Bhujangasana (hands off)) — Backbend Yoga Posture Illustration

Cobra with Hands Lifted (Bhujangasana (hands off)) — Backbend posture targeting Lower Back, Back, Glutes · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Bhujangasana (hands off)
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
15 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Back, Glutes
Energy Expenditure
3.2 METs

Alignment, Breath & Drishti Cues for Cobra with Hands Lifted

Cobra with Hands Lifted (Bhujangasana (hands off)) belongs to the Backbend posture family and engages the Lower Back, Back, Glutes at an intensity of approximately 3.2 METs. Cobra held with the hands hovering off the floor. Proves the lift is coming from the back and not the arms.

  • Breath Rhythm: Maintain Even ujjayi throughout the 15-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Back, Glutes.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 15 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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