Cobra Pose (Bhujangasana)
Cobra Pose, or Bhujangasana, is a gentle backbend that strengthens the spine while opening the chest, shoulders, and abdomen. It is often used in yoga sequences to energize the body and improve spinal flexibility.
Key Points
- Alignment:
- Lie face down with your legs extended straight behind you and the tops of your feet pressing into the mat.
- Place your hands under your shoulders, elbows close to your body.
- Keep your forehead resting on the floor to start.
- Engagement:
- On an inhale, press gently into your palms and lift your chest off the ground, keeping your elbows bent.
- Engage your back muscles to lift while keeping your hips and lower body grounded.
- Draw your shoulders down and away from your ears to open the chest.
- Focus:
- Keep your gaze soft, looking slightly forward or downward to avoid straining the neck.
- Lengthen through the crown of your head and spine, avoiding compression in the lower back.
- Activate the legs to stabilize the lower body.
- Breath:
- Inhale as you lift into the pose, and exhale as you hold, deepening the stretch.