For Beginners: Bhujangasana (Cobra Pose)

This baby backbend can help compensate for all those hours spent hunched in front of a computer.

By Jason Crandell

Next, find the correct placement of your pelvis by reaching your sacrum toward your heels. Be careful—if you're overzealous and clench your buttocks, you risk crunching your lower back.

The final step to building a solid foundation in Sphinx Pose is to bring awareness to your belly. Focus on your lower abdomen—the part just above the pubic bone and below the navel—and begin to draw your belly away from the floor to create a dome that lifts toward your lower back. This is very subtle—no sucking in, hardening, or rigidity required. This abdominal lift supports you and distributes the curvature of your backbend more evenly, soothing your lower back and awakening your upper back.

Stay for 5 to 10 breaths, then slowly lower your belly and chest to the floor. Turn your head to one side and feel your back broaden and release with each breath.

Move into Low Cobra
You'll take a slightly deeper backbend with Low Cobra (photo right). From your belly, place your palms on the floor next to your chest, with fingertips in line with the front of your shoulders. Hug your elbows to your sides. Press your hands firmly into the floor and begin to lift your chest into a mild backbend. The muscles along your spine will begin to activate and support you. By engaging your spinal muscles this way, you'll begin to develop strength and suppleness in your back.

Keeping your elbows drawn into your sides, actively press your shoulder blades into your upper back. Now broaden and expand your chest, pulling your heart forward and up. Imagine your upper chest is a sail that has just caught a gust of wind. As you inhale, that sail rises, broadens, and floats with ease. Work your hands a little more firmly into the floor and allow this updraft to fill out your chest's natural contours with breath.

Without losing the height of your heart, draw your shoulders away from your ears. Instead of jamming your shoulders into your rising chest—which prevents the free, spacious movement of your heart—glide your shoulders down until your neck feels long and your arms stable and grounded. Continue to emphasize the length of your neck by lifting the base of your skull away from your shoulders. Keep your head perched over your heart rather than jutting your chin forward.

When you are ready to come down, slowly lower yourself to the floor, keeping your torso long. Observe your breath as it pulses through your entire body.

Arc into Full Cobra
As you move into Full Cobra, it's essential to tailor the pose to your body and level of experience. Be mindful as you extend your arms and deepen your backbend to create a graceful, even arc; incorporate your upper and middle back into the backbend, rather than overworking and jamming your lower back. Only straighten your arms to the extent that you can truly distribute the sensation throughout your back.

Place your palms on the floor, fingertips in line with the middle of your chest—your hands will be a little closer to your hips this time. As before, extend your legs vigorously, draw your sacrum toward your heels, and firm your belly away from the floor.

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