Cobra Pose

Cobra Pose, or Bhujangasana, is a fundamental backbend often used in yoga to strengthen the back and open the chest. This pose is especially beneficial for alleviating tension in the spine, improving flexibility, and increasing energy through a gentle stretching of the back and opening of the heart. Cobra Pose is also an important part of the sun salutation and is often used to enhance posture and flexibility in the upper body.

Correct Technique for Cobra Pose

Follow these steps to perform Cobra Pose correctly:

  1. Starting position: Lie flat on your stomach with your legs extended behind you. Place your hands under your shoulders with your elbows close to your body.
  2. Lift the chest: On an inhale, press your hands into the floor and slowly begin to lift your chest off the ground. Keep your hips and legs in contact with the floor.
  3. Extend the spine: Keep your elbows slightly bent and create length in your back by pulling your shoulders back and opening your chest.
  4. Stay in the position: Hold the position for 5-10 breaths while breathing deeply and calmly. Then slowly lower your body back down to the mat.

Adriene guides you through Cobra Pose here, focusing on body alignment and breath.

Common Mistakes and How to Avoid Them

When performing Cobra Pose, there are some common mistakes you should avoid:

  • Overstretching the neck: Avoid looking up too high, as this can strain the neck. Keep your neck in a neutral position and look straight ahead.
  • Hips too high: Ensure that your hips and legs stay on the floor to achieve a deeper stretch in the back and correct alignment.
  • Pressing too much with the hands: Use your back muscles to lift your upper body instead of solely pressing with your hands.

Watch this video for a detailed explanation of common mistakes and adjustments in Cobra Pose.

Modifications and Variations of Cobra Pose

If you need to adapt Cobra Pose or want a variation, you can try these modifications:

  • Baby Cobra: If you are a beginner, you can keep the lift lower by only raising your chest slightly off the floor and keeping your elbows close to your body.
  • Higher Cobra: For a deeper stretch, you can gradually lift your chest higher while still keeping your hips on the floor, and actively engage your back muscles.
  • Use a yoga block: If it is difficult to get into the position, you can place your hands on yoga blocks for extra support and increased flexibility in the spine.
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