Sanskrit name
Bhujangasana (Bhujanga = snake/serpent)
How to do cobra pose
Start laying down completely on the floor, on your abdomen. Arches of your foot are placed on the ground, feet together or hip width apart.Forehead to the ground. Place the palms of your hands, facing downward under your shoulders. Elbows are bend and close to the body, pointing slightly inwards.
Visualize the smooth movement of a snake. Inhale and with the hands firmly pressed into the mat, you start to lift your head up from the floor, your nose, your chin. Lift up your chest, vertebra by vertebra, and raise your upper body up and back, entering into a slight arch. Elbows remain slightly bended and close to the body, shoulders away from the ears.
Engage your abdomen to protect your lower spine, bellybutton pulling towards spine. Engage your glutes.
Stay in cobra pose for a few calm breaths. Close your eyes and enjoy. Remain your chest open, ears away from the shoulders.
On an exhalation you slowly roll out of the pose the reverse way you came in. Uncurl first your back, and at last lower down your head on the ground.
Make a pillow with your hands and rest for a moment your forehead on your hands.
Special focus on
Hands – not too much in front, behind your shoulders on the level of your chest.
Shoulders – remain far away from the ears, back and down. Long nice neck.
Focus getting in the pose, the actual moment of moving your spine and head. Don’t rush into the pose, pushing yourself too far.
Benefits
- Strengthens the spine
- Stretches chest and lungs, shoulders, and abdomen
- Stimulates abdominal organs and digestion
- Helps relieve stress and fatigue
- Opens the heart and lungs (deepens the breath)
Contraindications
back injury, carpal tunnel syndrome, headache, pregnancy or recent abdominal injuries