Cobra Pose, also known as Bhujangasana, is a familiar yoga pose to most of us. A beginner backbend which prepares our body for even deeper backbends, and is part of our Sun Salutation sequence.
Benefits of Cobra Pose
- Increases flexibility of the spine
- Stretches our chest while strengthening the spine and shoulders
- Open up our lungs, which is therapeutic for asthma
- Improves digestion
- Reduces stress and fatigue
- Keep our shoulders and abdomen toned
- Lie face-down on the mat with your hands under your shoulders and legs apart. Hug your elbows to the side of your body.
- Press the top of your feet, thighs and pubic bone down on the mat.
- Inhale as you lift your head and chest while keeping your lower ribs on the mat. Draw your shoulders back and away from your ear.
- Slowly straighten your arms and distribute the backbend evenly throughout the spine.
- Hold the pose for 15 to 30 seconds.
- To release, exhale slowly as your lower your chest and head to the mat.
- Don’t overdo! Find your comfortable height and avoid straining your neck and back.
- Are your shoulders and spine stiff? Practice Cobra against the wall while standing up and facing the wall!
- Deepen your backbend by lifting your hands off the mat and maintain the pose for a few breaths.