Content

• To step
• Part 1 of 4: Performing the pose
• Tips

Cobra pose, or bhujangasana, is a back bend that stretches the muscles in the front of the torso, arms, and shoulders. It is an excellent posture for improving spinal flexibility as well as reducing back pain. The Cobra pose is often performed as part of the sun salutation sequence of a yoga routine.

To step

Part 1 of 4: Performing the pose

1. Make sure the Cobra pose is right for you. Avoid Cobra Pose if you have carpal tunnel syndrome or other wrist injury, have recently had surgery, or have back problems that get worse from bending.
   • If you are pregnant, avoid lying on your stomach in this position, but you can adjust the position by standing with your hands against a wall and bending your spine in the same way as with the traditional version of the pose. .
   • If you have never practiced yoga before, see your doctor to make sure you are healthy enough to start yoga and discuss any adjustments to the exercises you will need to implement.
2. Dress appropriately. Make sure you wear clothes that allow you to move freely and that do not distract you during the yoga exercises.
   • If necessary, put a small towel under your hands to keep them from slipping on the mat when you start to sweat.
3. Find a comfortable place. If you also practice outside of yoga class, find a quiet place that is free from distractions to practice your yoga. There should be enough room to spread out your yoga mat and extend your arms in all directions without hitting anything.
4. Start slow. You can do the Cobra pose at different levels, depending on the flexibility of your spine. No matter how flexible you are, start with a light back bend to warm up your body.
   • To get the best results from your training and avoid injuries, make sure you only start from your own limits and do not compare yourself with others.
   • If you are taking yoga classes, your instructor will likely have you do a "low cobra" or "baby cobra" in the beginning, working up to the "high cobra" if you can handle it. This progression gives you the opportunity to gradually warm up your spine.

Tips

• Never force your back to bend more than feels comfortable. To avoid overstretching, you can use your hands, but only to support the posture, not to bend deeper.
• Don't forget to keep pushing your hips into the floor during Cobra Pose. As your hips rise, the posture becomes more like that of the Upward Dog.
• Always try to push your shoulders down, away from your ears.
• You should never feel any pressure in your lower back during a back bend. If you do, immediately reduce the curvature of your back.