Cobra Yoga Pose
Step by step
How to perform
- Press your palms into the mat, slowly lift your head, chest, and shoulders off the ground by straightening your arms, keep your lower body and hips on the ground.
- Draw your shoulders back and down away from your ears to open up your chest.
- Hold this pose for 15-30 seconds, remembering to breathe deeply and evenly.
- To release, slowly lower your chest, shoulders, and head back to the mat, and rest your head to one side.
Overview
About this exercise
The Cobra Yoga Pose, also known as Bhujangasana, is a rejuvenating backbend that opens the heart and increases the flexibility of the spine. It is suitable for all levels of yoga practitioners, from beginners to advanced. This pose not only helps to relieve stress and fatigue, but it also strengthens the shoulders, chest, and abdominals, making it an excellent choice for those looking to improve their posture and overall body strength.
Coaching cues
Form tips
A common mistake is to place your hands too far forward or too wide apart. Your hands should be placed right under your shoulders. Your elbows should be kept close to your body and not splayed out to the sides. This will help to keep your shoulders down and relaxed, and avoid unnecessary tension.
Many beginners tend to rush into the pose, which can lead to injury. Instead, take your time to gradually lift your chest off the floor, using your back muscles and not just relying on your arms. Make sure you're engaging your abdominals to support your lower back.
Avoid craning your neck
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.