Yoga Teacher Central » Bhujangasana & Salabhasana (Cobra, Locust, Sphinx)

Features: Bhujangasana (Cobra), Salabhasana (Locust), and related poses such as Niralamba Bhujangasana (Unsupported Cobra) and Salamba Bhujangasana (Supported Cobra / Sphinx)
Objective: Become knowledgeable about the pose and review detailed teaching considerations.
Description: Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.

boo-jawng-GAWS-ahna

“bhujanga” = cobra

Cobra Pose

“niralamba” = unsupported

Unsupported Cobra Pose

“salamba” = supported

Supported Cobra Pose

Also known as: Sphinx Pose

shawl-uh-BOSS-ahna

“salabha” = locust

Locust Pose

Salabhasana A In Bikram Hot Yoga called, Full Locust Pose

These backbends are accessible with widely useful benefits.
These poses are beneficial for strengthening spinal muscles and preparing for other backbends such as Ustrasana (Camel Pose), Setu Bandhasana (Bridge Pose), Dhanurasana (Bow Pose) and Urdhva Dhanurasana (Wheel / Upward Facing Bow Pose).
When practicing versions of Salabhasana that include shoulder extension, the pose also helps to prepare for Salamba Sarvangasana (Shoulderstand).
These poses offer more strength-building than some backbends because there isn’t a linking of upper and lower body to gain leverage.
These poses tend to appear easier than they are. New students need instruction in subtleties including moving their focus from the lumbar spine to the entire length of the spine.
See Cautions regarding low back and straining.

Asana Digests are precisely organized so that you can quickly get what you need. Please select from the menu above.

Join Now

Bhujangasana & Salabhasana (Cobra, Locust, Sphinx) – Overview