How to Assume the Cobra Pose in Yoga

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

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Leotards
• Exercise Towels
• Sticky Mat
• Yoga Video

1. 

   Lie face down with your feet together and your toes pointing behind you.

2. 

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

3. 

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

4. 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.