Cobra Pose – Bhujangasana: Step-by-Step Guide

Cobra Pose, or Bhujangasana, is a deep backbend that stretches the front of the body, strengthens the back, and energizes the spine. This pose is an excellent way to improve flexibility in the back and chest while promoting spinal health. Here’s how to perform Cobra Pose properly.

Step-by-Step Instructions:

1. Starting Position: Lie on your stomach with your legs extended behind you, and your toes pointing straight back. Place your hands underneath your shoulders, keeping your elbows close to your body. Engage your legs by pulling your belly in and up to activate the core.

2. Lift Your Chest: As you inhale, gently lift your chest off the ground from the back of your heart. Roll your collarbones up and firm the shoulder blades into your upper back, sliding them slightly down the spine.

3. Lift Your Head Last: Once your chest is lifted, allow your head to follow. Open your heart as you extend through the toes, but avoid putting weight on your hands just yet.

4. Come Down: On an exhalation, lower your chest and torso back down to the mat. Repeat this movement twice, lifting on the inhale and lowering on the exhale.

5. Full Expression of the Pose: On the third inhale, use your hands to support you as you lift your chest fully, continuing to rise from the back of your heart. Keep the pelvis connected to the floor and extend your legs out through your toes.

6. Maintain Alignment: Bring the side ribs forward, draw the upper arm bones back, and lengthen your neck. Feel the backbend throughout your entire spine. If it feels comfortable, you can look up, but if you feel tension in the neck, keep your gaze forward to maintain length in the neck.

7. Hold the Pose: Stay in Cobra Pose for 5 to 10 breaths, feeling the stretch and strength in your back, chest, and shoulders.

8. Coming Out of the Pose: To come out of the pose, exhale and slowly lower your body back down. Rest on your stomach or move into Child’s Pose to relax.

Beginner’s Tips:

• Move Gradually: Take your time with this backbend, only going as far as feels comfortable. Keep your belly engaged and avoid overextending the lower back.
• Relax the Shoulders: Keep your shoulders relaxed, with the base of your neck soft. Avoid tensing the shoulders as you lift your chest.
• Elbow Position: Point your elbows backward, not out to the sides, to maintain proper alignment in the shoulders and spine.

Benefits of Cobra Pose:

• Strengthens the Back and Legs: Cobra Pose engages the muscles of the back and legs, promoting strength and stability in these areas.
• Stretches the Front of the Body: This pose opens the chest, shoulders, and abdomen, helping to stretch the front of the body.
• Energizes and Mobilizes the Spine: The backbend in Cobra Pose helps energize the body and increase spinal mobility, improving overall flexibility and posture.

Things to Watch Out For:

• Lower Back Strain: If you feel strain in your lower back, lower yourself slightly or try a gentler variation like Sphinx Pose, where your forearms are on the mat.
• Wrist Pain: If you experience wrist pain, move your hands slightly further in front of you or angle them outward to decrease the pressure. Alternatively, you can practice Cobra Pose on your forearms as in Sphinx Pose to avoid straining your wrists.

Variations to Try:

• Stronger Backbend: To deepen the backbend, walk your hands slightly closer to your torso and straighten your arms, lengthening through your arms as you lift your chest higher.

Cobra Pose (Bhujangasana) is an essential posture for improving flexibility, strengthening the back, and energizing the body. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an advanced practitioner, register for a class today or contact Serenev Yoga in North York for more details.