Cobra Pose
Bhujangasana · boo-jang-GAHS-anna
Breath Lift on inhale, hold on exhaleDuration 15-30 seconds
How to
- Lie on belly, hands under shoulders
- Press pubic bone into floor
- Engage legs
- Press into hands to lift chest
- Draw shoulders back and down
- Keep elbows close to body
Benefits
- Strengthens spine
- Opens chest and lungs
- Firms buttocks
- Stimulates abdominal organs
Caution
- Back injury
- Carpal tunnel
- Headache
- Pregnancy
Tips
- Use back muscles, not just arms
- Keep gaze forward or slightly up
Variations
- Baby cobra (lower lift)
- King cobra (deeper backbend)
After this pose
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