Lie on your belly with the chin on the floor palms flat on the floor under the shoulders and legs together.
To get into cobra pose lie prone on the floor.
Its name comes from the sanskrit words bhujanga and asana meaning serpent and pose respectively.
The backbending action is powered by the muscles of the back of the body.
What are the joints doing.
How to perform the cobra pose.
Cobra is an essential element of sun salutations and is an alternative to practicing upward facing dog urdhva mukha svanasana in the sun.
In bhujangasana your spine is extended as in all prone backward bending poses the elbows are slightly flexed and the forearms pronated.
Lie prone on the floor stretch your legs back with the tops of the feet on the floor.
Pull your elbows back against the floor to pull your chest forwards.
On an exhale move into cat pose by rounding your spine and tucking your chin to your chest.
Cobra pose bhujangasana boo jahn gahs uh nuh is a beginning backbend in yoga that helps to prepare the body for deeper backbends.
Activate the backs of your legs and your spinal erectors.
Cobra and upward dog semi prone backbends.
Strength and flexibility are important components of a healthy back.
Return to lying prone on your belly but with your chest propped up by your elbows.
Spread your hands on the floor under your shoulders.
In your lower limbs the sacroiliac joint moves into counternutation so that the top of the sacrum tips backward and bottom tips forward the hip is extended and adducted.
See also using cobra pose for safe stretching.
Stretch your legs back tops of the feet on the floor.
Begin in prone position on the floor with legs together and feet pointed.
Press the tops of the feet and thighs and the pubis firmly into the floor.
Begin by lying prone on the floor with your big toes touching.
But the pose is also a powerful way to tone the abdominal muscles.
Lift your head and look straight in front of you.
Hug the elbows back into your body.
Try to spread your shoulder blades to prevent winged scapulae.
Pull up the knee caps squeeze the thighs and buttocks engage mula bandha and press the pubic bone down into the floor.
Cobra pose bhujangasana.
What is your body doing in cobra pose.
By using the cobra pose in conjunction with other back related yoga poses a practitioner can develop the ability to maintain correct body posture and improve back strength.
On an inhale move into cow pose by arching your back and allowing your belly to sink to the floor.
Set up a chair against a wall and have a bolster or a pillow on the mat for supporting the abdomen as you lift up in the backbend.
Place your forearms on the chair bend your elbows and press your palms together.
