How to Do a Cobra Yoga Pose

How to Do a Cobra Yoga Pose (Bhujangasana)

1. Lie down on your stomach. Place your hands on either side of your bust at chest level.

2. Inhale deeply and press your palms into the ground. Start slowly straightening your arms by squeezing your shoulder blades backward and downward, trying not to overarch and strain your lower back.

3. Exhale slowly as you gently extend the arch of your body through your entire back. Roll your shoulders away from your ears, but keep the back of your neck as long and stable as possible. As you extend your spine, try to lift the top of your heels and engage through the backs of your legs and outer glutes.

4. Hold this pose for 3 to 30 seconds. (If you are new to cobra, start with 5 to 15 seconds and slowly increase the hold time as you practice longer.)

5. Inhale deeply and press down through the tops of your feet. Allow your tailbone to relax downwards, and begin slowly to pull your torso downward and forward into downward facing dog.

6. Repeat this pose for 5 to 10 repetitions.

Tips for Cobra Yoga Pose

* If your hamstrings are tight, keep them bent and press your heels into the ground.

* If your lower back feels tight or strained, stay in the pose for a shorter period, or you may want to try Cat-Cow instead.

* If your shoulders feel unstable or strained, stay in the pose for a shorter period, or you may want to try Sphinx pose instead.

Benefits of Cobra Yoga Pose

* Strengthens the back and spine

* Improves flexibility in the chest and shoulders

* Relieves stress and tension

* Stimulates the digestive system

* Improves circulation