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Bhujangasana | Cobra
Cobra is a gentle back bend that opens the chest, shoulders and throat. It helps improve posture and increase spinal flexibility. It's also a great way to gently strengthen the lower back, shoulders and legs.
Sanskrit: Bhujangasana
Drishti: forward or upward
Counterpose: child's pose or lying on belly
Materials
- Yoga mat
Instructions
- Lie on your belly with feet pointing straight back and legs close together.
- Inhale and bring your forehead to the floor. Bend your elbows and place palms down near your ribs.
- Exhale and press down with your hands as you lift up the chest. Draw the shoulder blades back as you start to straighten the arms just enough to lift the chest off the floor. Maintain a slight bend in the arms
- Keep your neck long as you lengthen from the waistline to the armpits.
- Hold for a few breaths or for as long as you feel comfortable.
Notes
Modification: For a gentle variation, try sphinx pose by keeping your forearms on the floor.
Preparatory poses: cat and cow, child's pose
Follow-up poses: child's pose, downward dog