There are some yoga poses that are often confused with one another. Cobra and Upward Facing Dog is one of them. Though both these asanas are back bends. They are felt in different regions of the spine.

Bhujangasana vs Urdhva Mukha Svanasana

Bhujangasana is often referred to as “low cobra.” While  Urdhva Mukha Svanasana is referred to as “high cobra.”

Upward facing dog is more intense than cobra pose. In Cobra, the elbows are bent at an angle. While the stretch is felt around the mid abdominal region. And in, Upward facing dog, the elbows are straight. While the stretch is felt around the lower and middle abdomen.

In Bhujangasana, the legs, feet and pubis presses into the floor. Thus, providing power to extend away from the floor. In Urdhva Mukha Svanasana,  the wrists and arms absorb most of the force. While the knees, thighs and pubis is off the flower.

The height of the chest depends on the mobility and flexibility of the back and chest. Though, in low cobra the curvature is more. In high cobra, the extension is more.

Which one to practice?

The benefits of these postures are similar. Though, Upward facing dog engages the lower body too.

In Surya Namaskar, you can choose which pose to practice. As per your flexibility and strength.

And while working on back bends, both need to be practiced regularly. Also, there are several variations of these postures. Practice what feels right for your body and practice!

These asanas may look simple. But, it is a powerful posture to improve digestion. It opens the heart center and shoulders too. Besides, it stimulates the Manipura, Anahata and Vishuddhi chakra. 

Iti Jain

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