INTERMEDIATE POSE

Bhujangasana
(COBRA)

How Io Perform

  • Start by lying on your belly.
  • Rest your forehead on the floor and place your hands on the ground, elbows bent, with your fingertips just peeking out Over the edge of your shoulder line.
  • Reach back through your legs and tuck your tail under so your pubic bone presses into the ground. Press down through your hands and begin to ift your chest away from the floor.
  • Keep rooting down through your index finger and draw your shoulders away from your ears, upper arms externally rotating. Elbows tucked into your side body.
  • Straighten your arms but don’t lock them. If you have a tendency to hyperextend in your elbow joints, keep a slight bend in your arms .
  • Keep the back of your neck long, it might feel nice to let your gaze look down towards your heart space Keep gathering your front body in and tucking the tail under to keep length in the lumbar spine Stay for a few breaths and slowly lower yourself all the way back down.
  • Repeat as you wish.

Benefits

  • Strengthens arms, shoulders and back muscles.
  • Opens and expands the chest.
  • Builds heat and stamina.

Modifications

  • Go slowly, if coming up invites pain or discomfort into your lower back, come back down onto your belly.
  • Walk your hands much further forwards with your elbows and forearms on the floor (like Sphinx).
  • Follow the same instructions, but this time explore your backbend as a very long, low Cobra.
  • Your elbows might come away from the floor or they might not, it doesn’t matter. Stay with where you feel most connected, safe and can breathe easily.
  • Contraindications Back injuries.
  • Carpel tunnel syndrome. Pregnancy.
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