Lotus in Cobra Pose - Padma Bhujangasana


Lotus in Cobra Pose or Padma Bhujangasana is a combination of two of Hatha yoga’s foundation poses – padmasana and bhujangasana – that together create an intermediate level posture that offers an intense backbend and strong stretch for the hips, legs and neck. The name comes from the Sanskrit padma, meaning “lotus”; bhujanga, meaning “cobra”; and asana, which means “posture” or “pose.”
Padma Bhujangasana has many benefits, including strengthening the arms, shoulders, and back muscles, improving flexibility and circulation, and reducing stress and anxiety. It can also help to stimulate the digestive system and improve overall body posture.

Step-by-Step Instructions

Step 1
Begin by sitting comfortably in Padmasana, also known as the Lotus Pose. If you encounter difficulty performing the full Lotus pose, you can opt for Ardha Padmasana, where you bring one leg up to achieve a modified version of the full pose. Stay in Padmasana or Ardha Padmasana for a few deep breaths.
Step 2
Next, place your hands behind your knees and use your palms or fingers to push as you shift your weight onto your knees. As you lift your sitting bones, transition your hands to the front of your knees, keeping them positioned in front of you.
Step 3
Continue leaning forward by rolling your knees. Adjust the positioning of your knees and hands on the mat to suit your comfort.
Step 4
Throughout this process, ensure that your arms remain straight, with your hands aligned with your shoulders. Roll forward on both knees and move your hands forward for added comfort. Begin lowering your torso toward the floor, starting with your belly, until your midsection or torso is flat on the ground.
Step 5
Now, place your palms on the floor near your armpits, with your fingers spread and pointing forward, and your elbows bent backward. Apply gentle pressure against the floor with your palms and slowly arch your back into a backbend.
Step 6
If your back is flexible, you can fully extend your arms. However, if you cannot fully extend your arms, keep your elbows slightly bent to regulate tension in your back.
Step 7
Maintain this pose for approximately 30 to 60 seconds, or as long as you can, while taking deep breaths. To release the pose, gradually lower your torso to the ground, keeping your hands in place and returning to the initial position.

Benefits and Contraindications


Reducing stress and anxiety

Help to stimulate the digestive system

Strengthening the arms, shoulders, and back muscles

Improving flexibility and circulation

Improves overall body posture


Wrist, back, or neck injuries

High blood pressure


Knee or hip injuries

Inability to perform the Lotus Pose

Modifications and Props for Beginners

  • Use a blanket: Fold a blanket and place it under your knees to support them and reduce pressure on the lower back.
  • Use a bolster: Place a bolster lengthwise on the mat and sit on it with your legs crossed in a comfortable position. Then, perform the Cobra Pose with the upper body only.
  • Use blocks: Place two blocks under your palms to raise the ground and make it easier to lift the chest off the floor. This modification can also help if you have limited mobility in your wrists.
  • Use a strap: If you have difficulty reaching your feet or ankles in the Lotus Pose, use a strap to help you reach and hold your foot in place.

Useful Tips

  • Force has a tendency to fall on the outside of the hands. This occurs In many of these prone backbends. To correct this raise the pinky finger up and the force will move to the inner part of the hands. Then allow it to return back to the mat and find an evenness with the weight distribution on the palms and fingers.
  • Practice with caution: If you have any injuries or limitations, listen to your body and practice the pose with caution. It is better to modify the pose or skip it altogether rather than risk further injury.

Frequently Asked Questions

Is Padma Bhujangasana safe for everyone to practice?

No, Padma Bhujangasana is not suitable for everyone, particularly those with knee or hip injuries, lower back pain, or wrist issues. Pregnant women and those with high blood pressure should also avoid this pose.

Can I practice Padma Bhujangasana if I cannot perform the Lotus Pose?

Yes, you can still practice the Cobra Pose without the Lotus Pose. You can also modify the pose by using a blanket, blocks, or a strap to support your knees and feet.

How long should I hold Padma Bhujangasana?

You can hold Padma Bhujangasana for as long as you feel comfortable, usually for a few breaths or up to a minute. Remember to breathe deeply and mindfully throughout the pose and release the pose if you experience any discomfort.

What are some common mistakes to avoid in Padma Bhujangasana?

Common mistakes in Padma Bhujangasana include rounding the shoulders, lifting the chin too high, straining the neck, and forcing the Lotus Pose if it causes pain or discomfort. Remember to keep the shoulders relaxed, the gaze steady, and listen to your body throughout the pose.


  • Bound Lotus in Cobra Pose
  • Twisted Lotus in Cobra Pose
  • Lotus in Upward-Facing Dog

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.