Summary of the Pose
Cobra Pose is also known as Bhujangasana, is an excellent gentle backbend for beginners. Seasoned yogis are urged to perform this pose as well, especially at the start of their practice to warm up the spine. Backbends like this one are stimulating and energetic.
STEPS
Step 1
Begin by resting on your stomach. The arms are parallel to the body, while the legs are hip-width apart and extended behind you. The tops of the feet are on the ground.
Step 2
Place your hands next to your lower ribs, fingers extended wide. Your fingers should be parallel to your nipples.
Step 3
Place your elbows directly above your wrists and embrace the ribs.
Step 4
Draw your navel in and up towards your spine to engage your belly.
Step 5
Maintain core engagement as you lift your chest off the ground on an inhale. Keep your lower ribs firmly planted on the ground as you root down through the pelvic bone, thighs, and tips of the feet. As the lower body and core engagement should hold you in good alignment, the hands should be almost weightless.
Step 6
Extend the shoulders away from the ears, expand the collarbones, and highlight the heart. The backbend begins in the thoracic spine (in the back of your heart). Avoid dumping into your lower back or arching your lower spine.
Step 7
Your attention is forward or upward, but avoid craning your neck.
BENEFITS
- Increases spine flexibility
- Energizes the body and mind by strengthening the spine, shoulders, and core.
CONTRAINDICATION
- This position should not be performed by pregnant women.
- Anyone who has had a lower back or wrist injury should avoid this pose.