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Cobra Pose (<i>Bhujangasana</i>)

Cobra Pose (Bhujangasana)



How do I do the pose?
What are the benefits of doing Cobra pose?
Any precautions?
Terms from the video explained
Click here to watch the video


How do I do the pose?
Lie on your stomach. Bend your elbows and place them directly under your shoulders. With your hands flat and fingers spread, place your forearms on the floor, parallel to one another. Your shoulders should be relaxed, and your legs should be hip-distance apart. Inhale. Lift your chest and shoulders from the floor and turn your head upward. Relax your throat and facial muscles and tighten your buttocks and thighs. Make sure your hips stay flat on the floor. Hold. Exhale and release. It's important to keep your buttocks squeezed tight and your hips on the floor while you do this exercise so that you don't hurt your lower back. Only stretch up as far as it is comfortable, even just a few inches is great at first. back to top

What are the benefits of doing Cobra pose?
Cobra pose is an upper back bend that helps strengthen and tone your legs, back, and bottom. It also helps increase the flexibility of your back. Yogis believe that back bends open up your chest and "heart" (not the actual heart organ). This helps release stress and feelings that are troubling you. back to top

Any precautions?
Press your hips into the floor as you reach up and open your chest. This helps prevent lower back strain. back to top

Terms from the video explained
  • Counterpose: A counterpose is a posture practiced immediately after a back bend such as Cobra or Upward-Facing Bow. After an intense back bend, yogis practice an equally intense forward bend such as Child's pose. The purpose of a counterpose is to relax the back and release any tension or compression that you may feel, especially in the lower back. back to top
Last Modified Date: 2/28/2001