Tiryaka Bhujangasana
Twisting cobra
Learn this posture in person with a teacher.
A twisting variation of Bhujangasana, the cobra pose.
Technique
- Lie on the stomach, legs about half a metre apart, toes tucked under so that the feet rest on their balls.
- Inhale and raise the body into the final position of Bhujangasana, the head facing forward.
- Twist the head and upper trunk and look over the left shoulder, gazing at the right heel.
- Arms straight or slightly bent as the shoulders turn. Repeat on the other side.
Awareness
Physically on the stretch of the back and abdominal muscles; gradually on Swadhisthana chakra.
What it gives
- Adds a twist to the back bend of the cobra.
- Strengthens and mobilises the whole back.
Precautions
No specific precaution in the handbook. Practise progressively, never force, and learn intermediate postures with a teacher first.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.