Cobra Pose (Bhujangasana) 🐍

bhujanga (cobra / snake) + asana (pose)

Those of us sitting behind a desk or the wheel of a car all day will fall in love with this slippery creature (& yes, I know a snake´s skin is quite dry)! Cobra pose is a deliciousssssssssss heart-opening back bend that not only opens the heart, but also stretches your upper body & relieves lower back pain. A lot of us encounter Cobra as part of our Sun Salutations, so as a stand alone pose, consider prepping with either Cat/Cow, Plank, Locust or Sphinx poses. Standing Backbends are also an excellent way to bring heat to your spine before you move into Cobra, & afterwards, consider relaxing in Child's Pose, Downdog, Half Lord of the Fishes, or Happy Baby pose to counter your back bend. Beginners or those with lower back pain/less flexibility should consider bending their arms (Half Cobra) or using a prop. Cobra is frequently a pinch hitter for Upward Dog, but however you choose to incorporate Bhujangasana into your yoga practice, your lower back pain & tightness will soon be hisssss-tory. (Groan 🐍)

Benefits:

• increases the spine´s mobility

• strengthens the core, but especially the muscles that support the spine

• can help relieve back pain & sciatica

• by opening the chest & heart, it can be therapeutic for asthma

• fights stress, fatigue, & boosts energy

• improves posture

• counteracts the effects of prolonged sitting & computer work

• massages & opens the endocrine system

• can help build confidence

• can help improve your sleep.
  

Remember: Your alignment is important: your hands need to be positioned under your shoulders. It´s more difficult to bend your upper back than your lower back, so be mindful! - visualize lengthening your spine rather than "stretching it" by pushing out your ribs. The idea is to strengthen the upper back, & don´t overextend your neck - the arch should be natural. Finally, remember to straighten, not lock, your arms.​

Props: Place a blanket, a bolster, or a pillow under your hips to release any pressure in your lower back, or to give yourself a little extra height. Additionally, yoga blocks under your palms will also give you extra oomph.

Avoid or modify Cobra Pose if you:

• have carpal tunnel syndrome

• have sustained injury to your back, arms, or shoulders.

• have recently had abdominal surgery

• have high blood pressure

• have a history of stroke or heart disease

• are a senior citizen

• are pregnant.