Cobra Pose

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Bhujang Asana

This is one of the strongest backward stretches with increased strain imposed on arms, shoulders and back. This is second of the two poses that are done only once between the other ten repeated poses. This position is performed at seventh position followed by the first five position performed in reverse order. In some schools, this pose is also named Sarpasana.

Techniques:

• Lie down flat with stomach and chest touching the floor
• Keep your feet together and arms by sides of the body
• Head is turned to one side; this is the base position
• Bend the elbows and place palms on the floor below shoulders
• Place the forehead on the floor and relax the body
• With inhalation, raise the head and chest above the floor
• Upper body up to the navel should be raised
• Rest of the body should remain on the floor
• Without hunching, the shoulders use the arms to support the back
• Look above the eye level with chin slightly raised
• Awareness on holding correct form and natural breath

Contraindications:

• Sciatica
• Severe back conditions
• Slipped disc

Benefits:

• Improves flexibility of the neck, shoulder and upper back
• Strengthens the arms, shoulders, neck and back muscles
• Relieves backache, rounded back and drooping shoulders
• Helpful in regulating thyroid gland