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Dynamic Cobra Bhujanga kriyya

1 min
34 points
3 kcal
Belly-Down Poses
Dynamic
Dynamic Cobra
hourglass-icon 1 min
asana miniature
01:20
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Strengthens the back muscles
  • Improves spinal mobility
  • Strengthens the chest muscles
  • Boosts energy
  • Calms the mind

Contraindications

Pregnancy
Menstruation
High blood pressure

Technique

Lie on your stomach with your palms beside your chest and wrists below your elbows. Use your back muscles to lift your chest gently, then lower it again in a soft, controlled movement. Keep your elbows bent and your pelvis and legs on the floor. Repeat 5–7 times, following your breath, then sit back on your heels in Diamond Pose.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Try Sphinx Pose on your forearms first to prepare for the Cobra movement.

Where It Appears

Yoga
Challenges

Dynamic Cobra appears 16 time in yoga classes

Topic Title Time
Sports
Yoga for Tennis Players 90 min
90 min
Weight loss
Cardio Yoga 90 min
90 min
Lungs
Yoga for Lung Health 90 min
90 min
Lungs
I Can Go Without Cigarettes 45 min
45 min
Lungs
I Can Go Without Cigarettes 60 min
60 min
Depression
Anxiety Relief 25 min
25 min
Flexibility
Swelling Relief 10 min
10 min
Flexibility
Swelling Relief 90 min
90 min
Beginners
Yoga for Beginners 90 min
90 min
Cardio
Calm and Vitality 25 min
25 min
Back
Yoga Lying Down 60 min
60 min
Sports
Yoga for Golfers 25 min
25 min
Sports
Yoga for Golfers 90 min
90 min
Energy
Mat Pilates 30 min
30 min
Energy
Mat Pilates 45 min
45 min
Energy
Mat Pilates 60 min
60 min

Dynamic Cobra appears 53 times in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 21, 23, 27
4 wk 21, 23, 27
Whole body
Flexible Body 4 wk
Day: 11
4 wk 11
Weight loss
Weight Loss 4 wk
Day: 23
4 wk 23
Back
Healthy Back 4 wk
Day: 3, 10, 13
4 wk 3, 10, 13
Stress relief
Stress Relief 4 wk
Day: 15
4 wk 15
Stress relief
Overcoming Depression 4 wk
Day: 4, 9, 15, 16, 20, 23, 25, 27, 28
4 wk 4, 9, 15, 16, 20, 23, 25, 27, 28
Sleep
Healthy Sleep 4 wk
Day: 5, 25
4 wk 5, 25
Back
Regal Posture 4 wk
Day: 17, 27
4 wk 17, 27
Energy
Energizing Morning 4 wk
Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 28
4 wk 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 28
Confidence
Boost Your Self-Esteem 4 wk
Day: 8, 9, 21
4 wk 8, 9, 21
Back
Relief from Lower Back Pain 4 wk
Day: 26
4 wk 26
Stress relief
Overcoming Depression 2 wk
Day: 7, 9
2 wk 7, 9
Weight loss
Toned Abs 2 wk
Day: 9
2 wk 9
Stress relief
Stress Relief 2 wk
Day: 9, 10, 12, 13, 14
2 wk 9, 10, 12, 13, 14
Back
Relief from Lower Back Pain 2 wk
Day: 12
2 wk 12
Energy
Energizing Morning 2 wk
Day: 2, 8, 14
2 wk 2, 8, 14
Back
Healthy Back 2 wk
Day: 8, 10
2 wk 8, 10
Whole body
Healthy Joints 2 wk
Day: 1
2 wk 1
Whole body
Flexible Body 2 wk
Day: 5, 6
2 wk 5, 6
Confidence
Boost Your Self-Esteem 1 wk
Day: 2
1 wk 2
Energy
Energizing Morning 1 wk
Day: 2
1 wk 2
Back
Regal Posture 1 wk
Day: 7
1 wk 7
Weight loss
Awaken Your Strength 2 wk
Day: 9
2 wk 9
Whole body
Flexible Body 3 wk
Day: 12, 13
3 wk 12, 13
Stress relief
Stress Relief 3 wk
Day: 16, 17, 19, 20, 21
3 wk 16, 17, 19, 20, 21
Stress relief
Overcoming Depression 3 wk
Day: 14, 16
3 wk 14, 16
Whole body
Healthy Joints 3 wk
Day: 8
3 wk 8
Weight loss
Awaken Your Strength 3 wk
Day: 16
3 wk 16
Back
Regal Posture 3 wk
Day: 7
3 wk 7
Weight loss
Toned Abs 3 wk
Day: 16
3 wk 16
Energy
Energizing Morning 3 wk
Day: 2, 9, 15, 21
3 wk 2, 9, 15, 21
Confidence
Boost Your Self-Esteem 3 wk
Day: 2
3 wk 2
Back
Relief from Lower Back Pain 3 wk
Day: 19
3 wk 19
Back
Healthy Back 3 wk
Day: 14, 17
3 wk 14, 17
Health
Quit Smoking 1 wk
Day: 6, 7
1 wk 6, 7
Health
Quit Smoking 3 wk
Day: 10, 11
3 wk 10, 11
Health
Quit Smoking 4 wk
Day: 18
4 wk 18
Stress relief
Relief from Anxiety 1 wk
Day: 3
1 wk 3
Stress relief
Relief from Anxiety 4 wk
Day: 6
4 wk 6
Men's health
Prolong Sexual Pleasure 12 wk
Day: 20, 68
12 wk 20, 68
Back
Healthy Neck 3 wk
Day: 2, 15
3 wk 2, 15
Back
Healthy Neck 4 wk
Day: 9, 22
4 wk 9, 22
Health
Headache Relief 1 wk
Day: 4
1 wk 4
Health
Headache Relief 3 wk
Day: 8, 17
3 wk 8, 17
Whole body
Beautiful Bust 4 wk
Day: 3
4 wk 3
Back
Atlas Stands Tall 1 wk
Day: 7
1 wk 7
Back
Atlas Stands Tall 2 wk
Day: 7
2 wk 7
Back
Atlas Stands Tall 3 wk
Day: 7
3 wk 7
Back
Atlas Stands Tall 4 wk
Day: 7
4 wk 7
Weight loss
Intensive Weight Loss 1 wk
Day: 7
1 wk 7
Weight loss
Intensive Weight Loss 2 wk
Day: 7
2 wk 7
Weight loss
Intensive Weight Loss 3 wk
Day: 7, 19
3 wk 7, 19
Weight loss
Intensive Weight Loss 4 wk
Day: 7, 19, 28
4 wk 7, 19, 28

Exercise Details

Category
Belly-Down Poses
Movement type
Dynamic
Difficulty
For beginners
Duration
1 minute
Energy expenditure
3 kcal
Popularity
242 of 442

Where It Appears

Yoga
Challenges

Dynamic Cobra appears 16 time in yoga classes

Class Duration
Yoga for Tennis Players 90 min
Cardio Yoga 90 min
Yoga for Lung Health 90 min
I Can Go Without Cigarettes 45 min
I Can Go Without Cigarettes 60 min
Anxiety Relief 25 min
Swelling Relief 10 min
Swelling Relief 90 min
Yoga for Beginners 90 min
Calm and Vitality 25 min
Yoga Lying Down 60 min
Yoga for Golfers 25 min
Yoga for Golfers 90 min
Mat Pilates 30 min
Mat Pilates 45 min
Mat Pilates 60 min

Dynamic Cobra appears 53 times in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 21, 23, 27
4 wk 21, 23, 27
Whole body
Flexible Body 4 wk
Day: 11
4 wk 11
Weight loss
Weight Loss 4 wk
Day: 23
4 wk 23
Back
Healthy Back 4 wk
Day: 3, 10, 13
4 wk 3, 10, 13
Stress relief
Stress Relief 4 wk
Day: 15
4 wk 15
Stress relief
Overcoming Depression 4 wk
Day: 4, 9, 15, 16, 20, 23, 25, 27, 28
4 wk 4, 9, 15, 16, 20, 23, 25, 27, 28
Sleep
Healthy Sleep 4 wk
Day: 5, 25
4 wk 5, 25
Back
Regal Posture 4 wk
Day: 17, 27
4 wk 17, 27
Energy
Energizing Morning 4 wk
Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 28
4 wk 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 28
Confidence
Boost Your Self-Esteem 4 wk
Day: 8, 9, 21
4 wk 8, 9, 21
Back
Relief from Lower Back Pain 4 wk
Day: 26
4 wk 26
Stress relief
Overcoming Depression 2 wk
Day: 7, 9
2 wk 7, 9
Weight loss
Toned Abs 2 wk
Day: 9
2 wk 9
Stress relief
Stress Relief 2 wk
Day: 9, 10, 12, 13, 14
2 wk 9, 10, 12, 13, 14
Back
Relief from Lower Back Pain 2 wk
Day: 12
2 wk 12
Energy
Energizing Morning 2 wk
Day: 2, 8, 14
2 wk 2, 8, 14
Back
Healthy Back 2 wk
Day: 8, 10
2 wk 8, 10
Whole body
Healthy Joints 2 wk
Day: 1
2 wk 1
Whole body
Flexible Body 2 wk
Day: 5, 6
2 wk 5, 6
Confidence
Boost Your Self-Esteem 1 wk
Day: 2
1 wk 2
Energy
Energizing Morning 1 wk
Day: 2
1 wk 2
Back
Regal Posture 1 wk
Day: 7
1 wk 7
Weight loss
Awaken Your Strength 2 wk
Day: 9
2 wk 9
Whole body
Flexible Body 3 wk
Day: 12, 13
3 wk 12, 13
Stress relief
Stress Relief 3 wk
Day: 16, 17, 19, 20, 21
3 wk 16, 17, 19, 20, 21
Stress relief
Overcoming Depression 3 wk
Day: 14, 16
3 wk 14, 16
Whole body
Healthy Joints 3 wk
Day: 8
3 wk 8
Weight loss
Awaken Your Strength 3 wk
Day: 16
3 wk 16
Back
Regal Posture 3 wk
Day: 7
3 wk 7
Weight loss
Toned Abs 3 wk
Day: 16
3 wk 16
Energy
Energizing Morning 3 wk
Day: 2, 9, 15, 21
3 wk 2, 9, 15, 21
Confidence
Boost Your Self-Esteem 3 wk
Day: 2
3 wk 2
Back
Relief from Lower Back Pain 3 wk
Day: 19
3 wk 19
Back
Healthy Back 3 wk
Day: 14, 17
3 wk 14, 17
Health
Quit Smoking 1 wk
Day: 6, 7
1 wk 6, 7
Health
Quit Smoking 3 wk
Day: 10, 11
3 wk 10, 11
Health
Quit Smoking 4 wk
Day: 18
4 wk 18
Stress relief
Relief from Anxiety 1 wk
Day: 3
1 wk 3
Stress relief
Relief from Anxiety 4 wk
Day: 6
4 wk 6
Men's health
Prolong Sexual Pleasure 12 wk
Day: 20, 68
12 wk 20, 68
Back
Healthy Neck 3 wk
Day: 2, 15
3 wk 2, 15
Back
Healthy Neck 4 wk
Day: 9, 22
4 wk 9, 22
Health
Headache Relief 1 wk
Day: 4
1 wk 4
Health
Headache Relief 3 wk
Day: 8, 17
3 wk 8, 17
Whole body
Beautiful Bust 4 wk
Day: 3
4 wk 3
Back
Atlas Stands Tall 1 wk
Day: 7
1 wk 7
Back
Atlas Stands Tall 2 wk
Day: 7
2 wk 7
Back
Atlas Stands Tall 3 wk
Day: 7
3 wk 7
Back
Atlas Stands Tall 4 wk
Day: 7
4 wk 7
Weight loss
Intensive Weight Loss 1 wk
Day: 7
1 wk 7
Weight loss
Intensive Weight Loss 2 wk
Day: 7
2 wk 7
Weight loss
Intensive Weight Loss 3 wk
Day: 7, 19
3 wk 7, 19
Weight loss
Intensive Weight Loss 4 wk
Day: 7, 19, 28
4 wk 7, 19, 28

Reward

Flexibility
6
Endurance
6
Focus
4
Strength
8
Mobility
6
Balance
4
Урок 80 ( Dynamic Cobra )

1 / 1 асан
asana
01:20
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Dynamic Cobra: Video & Guide | Unagrande

Exercise Details
Technique

Dynamic Cobra: Lie on your stomach with your palms beside your chest and wrists below your elbows.

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