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How to Do Cobra Pose

Strike a Yoga Pose: Cobra

Some yoga poses require a ton of strength such as Crow, and other poses involve balance such as Standing Hand to Big Toe. Then there are those poses that are all about relaxing and gently stretching your muscles. Cobra is one of those poses that's all about feeling good and breathing. As you increase flexibility in your spine, you are also opening your shoulders and chest (heart), which makes you feel light and ready to give and accept love.

Sanskrit Name: Bhujangasana
English Translation: Cobra Pose
Also Called: Snake
  • Lie on your belly, on either a thick yoga mat, cotton rug, or a carpeted surface. Since your hip bones will be on the ground, you want to make sure they are padded and won't bruise. If you were doing some standing or seated poses before this, feel free to take a vinyasa to get back to Downward Facing Dog, and then come to lie on your belly.
  • Bring your legs together so your knees are touching. Then extend your arms straight out in front of you.
  • As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you want, keeping your elbows slightly bent. If your back is really flexible, you can begin to straighten your arms.
  • Actively roll your shoulders back and down away from your ears, elongating your neck. Keep looking in front of you, or if you want more of a stretch, drop your head back between your shoulder blades.
  • Stay here, opening through the chest, making sure to relax all your muscles (don't clench your butt). Take deep breaths, at least 5 or more, and then slowly lower your chest back to the ground. Lay your arms next to the sides of your body and bring one cheek to the ground.
  • When you're ready, you can bring your hands by your shoulders, press into your arms, bend your knees and come into Child's pose to release your lower back and neck.
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Join The Conversation
Asia84 Asia84 8 years
I need to take up yoga. but i wanted to wait until i had the time to really invest in it. i don't wanna be a yoga-wanna-be.
redsugar redsugar 8 years
this is one of my favorites. It always makes my back feel gooooooood.
XxCoolBritannaxX XxCoolBritannaxX 8 years
Cobra is a nice opportunity to focus on your breathe.
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