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Cobra Pose

Bhujangasana

HP_MAR06_Bhujangasana_248.jpg

(boo-jang-GAHS-anna)

bhujanga = serpent, snake

Step by Step

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Press the tops of the feet and thighs and the pubis firmly into the floor.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.

Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Watch a video demonstration of this pose.


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Reader Comments

Al

I suggest that two pictures be included - beginner and advanced. I tend to look at the picture and *maybe* I'll read the explanation. I don't think I'm alone on that way of learning.

I certainly would not attempt to figure out if the picture depicts the beginner's version or the advanced version.

Christian

You're right, perhaps they shouldn't include the advanced version of this pose as the stock photo since many beginners or intermediate people use these asana's listings. But, if you read the "Deepen The Pose" section, it says "***If you have the flexibility****.... you can move into a deeper backbend"

Anil Sondhi

True. This picture is absurdly overdoing Bhujangasana. I am certified Yoga teacher and in order to do this pose one should lift upper torso with strength from groin, buttocks and lower back and avoid using hand to lift the chest cage but use them to support the pose.

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