Cobra Pose

Bhujangasana

A gentle backbend that strengthens the spine and opens the heart. Cobra Pose improves flexibility, relieves stress, and stimulates the abdominal organs.

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Cobra Pose - A gentle backbend that opens the heart and strengthens the spine

How to Practice

  1. Lie face down on your mat with your legs extended
  2. Place your hands under your shoulders, fingers spread wide
  3. Press the tops of your feet into the mat
  4. Inhale and press through your hands to lift your chest
  5. Keep your elbows close to your body
  6. Lift your chest and gaze forward or slightly up
  7. Hold for 15-30 seconds, breathing deeply

Benefits

  • Strengthens the spine
  • Stretches chest, lungs, and shoulders
  • Improves flexibility of the upper back
  • Relieves stress and fatigue
  • Stimulates abdominal organs
  • Helps with asthma and respiratory issues
  • Improves posture

Tips for Success

  • Keep your shoulders away from your ears
  • Press your pubic bone into the mat to protect your lower back
  • Don't push too hard - lift only as much as feels comfortable
  • Keep your elbows close to your body
  • Breathe deeply and relax your face and jaw

⚠️ Precautions

Avoid this pose if you have back injuries, carpal tunnel syndrome, or are pregnant. If you have neck problems, keep your gaze forward instead of looking up.

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