Let’s do the Cobra Pose, aka Bhujangasana. It is a heart-opening, backbend yoga pose that stretches the entire upper body.
It’s best known for its ability to increase the flexibility of the spine.
It also provides relief from lower back pain, which is a common experience nowadays.
The Cobra Pose is usually used as a beginning pose during backbend sequences. I’ll demonstrate two versions, one for beginners and one for more advanced practitioners.
1. Come down to your mat, lie face down with your legs extended and spread a few inches apart. Rest the top of your feet on the mat.
2. Place your palms on the mat next to your chest with your fingers pointing forward. Tug your elbows toward your ribcage while strongly engaging your legs.
3. Press down through the top of your feet and pubic bone and spread your toes, as shown in the first photo.
4. Then begin the Low Cobra. Inhale and gently lift your head and chest off the floor. Pull your shoulders back and down, away from your ears while lifting your heart forward. Keep your elbows bent and avoid crunching your neck. Gaze forward, as shown in the middle photo.
5. As your practice advances, you may begin to straighten your arms as much as your body allows. Lift your chest toward the sky while still maintaining the connection between the front of your pelvis and legs and the mat. You may turn your gaze upwards. See the bottom photo.
Hold the pose for 5-to-10 breaths. Repeat.
Keep practicing. Namaste!
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.