Low Cobra
Ardha Bhujangasana
How to
- Begin by lying prone on your mat, legs extended straight back, and tops of the feet pressing into the mat.
- Place your palms flat on the mat, directly under your shoulders, elbows close to your body.
- Engage your quadriceps and press the tops of your feet and thighs gently into the mat.
- On an inhalation, lift your chest off the mat using the strength of your back, keeping a slight bend in the elbows. Keep your elbows close to your sides.
- Draw your shoulder blades back and down, away from the ears, to open the chest.
- Keep your gaze slightly forward and down, maintaining a long neck without compressing the cervical spine.
- Hold the pose for a few breaths, maintaining awareness of the gentle arch in the lower back and engaging the core.
- To exit, exhale as you slowly lower your chest back to the mat, and relax your arms by your sides.
Benefits
- Strengthens the spine, promoting healthy posture.
- Increases flexibility in the chest, shoulders, and abdomen.
- Alleviates mild back pain and can reduce tension in the lower back.
- Encourages deep, mindful breathing, which can reduce stress and increase relaxation.
- Stimulates the abdominal organs, aiding in digestion and circulation.
