How to Assume the Cobra Pose in Yoga

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The cobra pose, or Bhujangasana in Sanskrit, is a comfortable way to stretch the back and can be suprisingly energizing.

Things You'll Need

  • Leotards
  • Exercise Towels
  • Sticky Mat
  • Yoga Video
  • Lie face down with your feet together and your toes pointing behind you.

  • Place your hands flat on the floor close to your body and beside your rib cage.

  • As you inhale, gently push off your hands, lifting your head and chest off the ground and tilting your head back.

  • Feel your chest moving forward as well as upward; this will help you keep from straining the lower back.

Tips & Warnings

  • Don't be suprised if you can't raise your chest very far. This pose usually involves a small, subtle motion, at least at first.
  • To avoid injury, you should always listen to your body when doing a yoga pose and not push yourself beyond your limits. When in doubt, consult with a doctor.
  • If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your position in all the poses for maximum benefit.

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