Cobra pose bhujangasana.
To get into cobra pose lie prone on the floor.
On an inhale move into cow pose by arching your back and allowing your belly to sink to the floor.
Place your forearms on the chair bend your elbows and press your palms together.
Cobra and upward dog semi prone backbends.
Hug the elbows back into your body.
How to perform the cobra pose.
See also using cobra pose for safe stretching.
Pull up the knee caps squeeze the thighs and buttocks engage mula bandha and press the pubic bone down into the floor.
On an exhale move into cat pose by rounding your spine and tucking your chin to your chest.
But the pose is also a powerful way to tone the abdominal muscles.
What are the joints doing.
Press the tops of the feet and thighs and the pubis firmly into the floor.
Pull your elbows back against the floor to pull your chest forwards.
In your lower limbs the sacroiliac joint moves into counternutation so that the top of the sacrum tips backward and bottom tips forward the hip is extended and adducted.
Try to spread your shoulder blades to prevent winged scapulae.
Return to lying prone on your belly but with your chest propped up by your elbows.
Cobra is an essential element of sun salutations and is an alternative to practicing upward facing dog urdhva mukha svanasana in the sun.
Begin in prone position on the floor with legs together and feet pointed.
Cobra pose bhujangasana boo jahn gahs uh nuh is a beginning backbend in yoga that helps to prepare the body for deeper backbends.
Lie prone on the floor.
Cobra will invigorate you energetically as well.
Lie prone on the floor stretch your legs back with the tops of the feet on the floor.
They get stretched as you move into the backbend and contracted as you control the movement and return to your starting point.
Strength and flexibility are important components of a healthy back.
Lift your head and look straight in front of you.
In bhujangasana your spine is extended as in all prone backward bending poses the elbows are slightly flexed and the forearms pronated.
By using the cobra pose in conjunction with other back related yoga poses a practitioner can develop the ability to maintain correct body posture and improve back strength.
Spread your hands on the floor under your shoulders.
Begin by lying prone on the floor with your big toes touching.
Its name comes from the sanskrit words bhujanga and asana meaning serpent and pose respectively.
Activate the backs of your legs and your spinal erectors.
Lie on your belly with the chin on the floor palms flat on the floor under the shoulders and legs together.
The backbending action is powered by the muscles of the back of the body.
