Cobra Pose (Bhujangasana)

Cobra Pose is one of the fundamental poses included in most forms of Hatha Yoga from gentle to strenuous. How high you can lift your chest off the floor depends on upper body strength and spinal flexibility. Like all yoga poses, listen to your body to prevent injury. Your upper body strength and spinal flexibility will increase with regular practice.

English Name: Cobra

Sanskrit Name: Bhujangasana

Start Position: Lying on stomach

Instructions:

Step 1.

Place both hands under your shoulders.

Step 2.

Slowly straighten your arms to lift your chest. Gaze forward.

Step 3.

Keep your thighs, legs, and feet flat on the floor.

Step 4.

Maintain the pose as long as it feels comfortable. Breath slowly and evenly. When you are ready, return to the start position. Repeat if desired.

Physical Benefits:

• Improve posture
• Opens up the chest, shoulders and throat
• Lengthens the spine
• Improves spinal flexibility
• Strengthens lower back, shoulder, arms and legs
• Reduce fatigue

Mental Benefits

• Improves focus
• Relieve mild anxiety and depression
• Reduces stress

Contraindications:

• Pregnancy
• High blood pressure
• Back or hip injury
• Shoulder or arm injury
• Wrist or hand
• Neck injury