How to Do Cobra Pose

The Cobra Pose, also known as Bhujangasana, is an ideal exercise to relax a stiff or sore lower back. It's also one of the the gentlest back bends in yoga and it can provide you with a foundation for more complex poses in the future. Read on to learn how to do Cobra Pose.

Difficulty: Easy

Instructions

1. Lie flat on your belly, resting your head on your lower arms, as if you were napping. The tops of your feet should be flat on the floor, your toes pointing behind you.

2. Plant your hands on the ground on either side of your chest. Slowly raise your forehead. At this point your weight should rest on your chest, and you shouldn't be straining your neck.

3. Move your head up and back, floating the base of your skull away from the shoulders. Glide your shoulders down and away from your neck, allowing the chest to expand freely. Gently press your tailbone and pubis to the floor, as the weight of your body shifts to your belly.

4. Slowly raise your body with your arms. Arch your your upper and middle back, smoothly and evenly. Make sure to not overextend or jam your lower back. Ascend as far as is comfortable, gently distributing the stretch through the entire spine. Go slow, and only go as far as feels natural.

5. Hold this position for five to 10 breaths.

6. Slowly lower yourself to the ground, back to Step 1. Repeat.

Tips & Warnings

• As with all yoga, remember to monitor and steady your breathing.
• Don't overdo it and clench your buttocks, as this can crunch your lower back.

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