How to Do the Cobra Pose in Yoga

Perfect for people with low back pain, the cobra pose helps to relax and relieve stress on the muscles of the back and abdomen. The cobra pose also works to expand the chest and strengthen the arms, shoulders and muscles of the upper back. While the cobra pose can be practiced at any time, you may find it helpful to reduce stress and help regulate abnormal menstrual cycles as well.

Difficulty: Moderately Easy

Instructions

1. Begin the cobra pose by lying face down on a soft yoga mat, cross your arms and rest your forehead on your forearms. Gently lift your head, looking forward and up as much as possible. Release your arms from in front of you and extend them out and then down your body towards your feet, allowing the palms of your hands to rest on the mat at your sides. Allow the weight of your body to rest comfortably on your chest.

2. Allow your head to roll back towards your feet, beginning the movement at your neck and chin. Continue the backwards motion by pushing gently with your hands and rolling your chest up, feeling the stretch moving towards your feet. If at any point you feel uncomfortable, relax slightly and hold the pose at your most comfortable position.

3. Push your arms out until the are straight, reaching the height of the cobra pose. If you feel pain, your buttocks or leg muscles become active and tight or your hip bones lift off of the mat, you have gone too far and should relax the pose slightly. Remember that the perfect pose in yoga is that which you can reach comfortably. With time and practice you will move deeper into the poses.

4. Hold the pose for two deep breaths and slowly roll your body back to the beginning position, beginning with your low back and finishing with your neck and chin. Relax your head on your forearms for two full breaths and repeat.

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