Keep the back of your neck long and focus on lifting your sternum instead of lifting your chin.Pressing down lightly with your hands, start to lift your head and chest, rolling your shoulders back and down.Rotate your inner thighs toward the ceiling to broaden the lower back.Extend your big toes straight back and press down with all ten toenails to activate your quadriceps.Begin on your belly with your feet hip-distance apart and your hands beside your ribs.It improves posture and counteracts the effects of prolonged sitting and computer work. Pose benefitsĬobra Pose can boost energy, fight fatigue, and build confidence. It’s a resource you’ll return to again and again. I also appreciate it as an alternative to Upward Facing Dog when my practice needs less intensity.”Īccess Yoga Journal’s Pose Library - which blends expert instruction from top teachers with video instruction, anatomy know-how, pose variations, and more-when you become a membe r today. Mindfully done-with the shoulders down and the heart forward-it reminds my body of what good posture feels like. “Cobra is a gentle, but definitive back bend. Why We Love It: “Sitting at a desk all day wreaks havoc on the back, and wrecks posture, too,” says Yoga Journal Senior Editor Tamara Jeffries. Sanskrit: Bhujangasana (boo-jahn-GAHS-ah-nah)
To open it, think of lengthening your spine to make more space between the vertebrae. Your upper back is harder to bend than your lower back. Instead, ensure that the backbend is evenly distributed throughout your spine. If you are coming into this pose from Sphinx Pose, Mood says you should avoid pushing your ribs forward. Move into this pose slowly in order to avoid straining your back, notes yoga teacher Abbie Mood.
COBRA STRETCH FULL
Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when youīhujangasana (Cobra Pose) is a heart-opening backbend that stretches your entire upper body and can provide relief if you’re experiencing back pain, tightness in your shoulders, or upper body soreness.
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