Cobra pose - keep your spine flexible!
Bhujangasana is a back-bending asana. The pose resembles a cobra preparing to strike. Many people associate it with lower back discomfort, but when performed correctly, it brings relief and promotes strengthening and improved spine mobility. Learn how to safely perform the cobra pose.
What are the benefits of the cobra exercise?
Practicing Bhujangasana primarily strengthens the spine and back muscles. This pose is especially recommended for those who lead a sedentary lifestyle and complain of pain and dysfunction. The pose also stretches the muscles surrounding the heart, increasing oxygen space and allowing for better and more complete breathing. By producing an additional hissing sound with each exhalation, you eliminate toxins from the lower lungs.
Cobra Pose also aids digestion. It's recommended for morning practice, as it gently awakens, energizes, and helps the body move. However, it's not recommended for pregnant women or during menstruation. This asana should also be avoided by those who have undergone abdominal procedures or surgeries, as well as those with spinal degeneration and injuries to the arms and wrists.
Cobra pose - how to do it?
To perform Bhujangasana, you'll need a durable yoga and exercise mat . We offer high-quality, beautiful mats made of 100% biodegradable rubber, which provide excellent cushioning and prevent slipping. They're available in a variety of patterns and vibrant colors to inspire regular practice and boost your mood.
A yoga set in your favorite color is also a great excuse to get on the mat. Stylish yet extremely comfortable yoga attire that won't restrict your movements and allows you to focus completely—our high-quality yoga shorts are perfect for this.
Cobra exercise step by step
Begin by lying flat on your stomach. Rest your forehead on the mat. Breathe deeply and try to relax. Exhale, place your hands under your shoulders, on the sides of your chest. Your fingers should be spread and pointing forward. Place your feet flat, pressing the backs of your legs into the mat. Tighten your legs tightly. With a deep inhale, bring your elbows in toward your body and squeeze your shoulder blades together. Then push back and lift your forehead, chin, and chest one after the other.
Full Cobra Pose is performed correctly when you lift your entire upper body. Your arms don't need to be completely straight. Hold the pose for a few breaths, ensuring the back of your neck is lengthened and your shoulders are relaxed and away from your ears. With each inhale, try to expand your chest. Then, exhale, bend your elbows and slowly lower your torso, arms, and head to the mat.
You can also dynamically enter Cobra Pose from Downward-Facing Dog or from a plank. This pose is excellent preparation for Dhanurasana. Bow Pose can be a bit tricky at first, so it's worth getting a yoga strap to help you grip your feet.
