Cobra Pose - Bhujangasana (boo-jang-GAHS-anna)

Benefits: Stretches the back and chest, strengthens the spine, aids in relieving stress, and opens the lungs.

Anatomical Focus: Arms, back, spine.

*Steps to performing bhujangasana:

• Lie, face-down, on the floor. Stretch your legs back behind you so that the tops of your feet rest on the ground.

• Place your hands flat on the ground, close to your ribcage.

• While inhaling, straighten your arms and lift your torso.

• Push the shoulder blades into your back; make sure that there is even distribution in the backbend so your spine doesn’t become injured.

• Hold in place for 15-30 seconds.

Cautions: The cobra pose can cause back injury. Beginners shouldn’t try to lift their chests too fast at first. Instead, they should use small, subtle motions until they achieve the full cobra position.

Hints/Tips: If you are extra-stiff, it’s recommended to place a folding-chair against a wall and prop yourself on that instead of lying on the ground. Your feet will still be touching the ground, but placing your arms on the seat of the chair to raise your torso up.

Preparatory Poses:
• Urdhva Mukha Svanasana
• Setu Bandha Sarvangasana

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