Pronunciation: boo-jang-GAHS-anna
Cobra Pose, or Bhujangasana, is a classic backbend that gently strengthens the spine and stretches the chest and abdomen. It is a foundational pose in many yoga sequences, often used to prepare the body for deeper backbends and to improve posture.
Strengthening the spine and opening the heart
Tones the spinal nerves and strengthens the back muscles, improving flexibility and posture.
Opens the chest and shoulders, and stretches the abdominal muscles, stimulating organs.
Expands the chest cavity, allowing for deeper breathing and improved lung capacity.
Helps to alleviate stress, anxiety, and fatigue, energizing the body and mind.
Can be therapeutic for sciatica and asthma, and helps to firm the buttocks.
Invigorates the body and mind, promoting a sense of vitality and well-being.
Rising like a cobra
Lie on your stomach with your legs extended straight back, tops of your feet flat on the floor. Place your hands on the mat directly under your shoulders, fingers pointing forward.
Press your pubic bone and the tops of your feet firmly into the mat. Engage your thigh muscles to lift your kneecaps slightly off the floor.
Inhale, and slowly lift your head and chest off the floor, using your back muscles. Keep your elbows close to your body and your shoulders rolled back and down, away from your ears.
Keep your neck long and your gaze forward, avoiding crunching the back of your neck. Only lift as high as comfortable without straining your lower back.
Hold the pose for 15-30 seconds, breathing smoothly. To release, exhale and slowly lower your torso and head back to the mat.
Essential points for a safe and effective Cobra Pose
Adapt Cobra Pose for different needs
Lift only a few inches off the mat, keeping elbows bent and forearms on the floor.
Practice lifting your chest without using your hands for a stronger back engagement.
Place forearms on the floor, elbows under shoulders, for a gentler backbend.
Cobra Pose is particularly beneficial for:
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