Cobra (Bhujanghasana)

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Video Duration:
1:00
  1. Begin on the belly with feet hips distance apart and hands placed beside the ribs·
  2. Extend the big toes straight back and press down with all ten toenails to activate the quadriceps
  3. Spin the inner thighs to the ceiling (to broaden the lower back) while firming the outer ankles into the midline (to prevent the feet from sickling)
  4. Pressing down lightly with the hands, start to raise the head and chest, rolling the shoulders back and down
  5. Keep the back of the neck long and focus upon lifting the sternum vs lifting the chin
  6. As the arms start to straighten, move slowly and mindfully
  7. Make sure to emphasize pulling the chest forward and coiling the thoracic spine, rather than pushing onto the lower back –this is an important distinction because the pelvis remains on the floor
  8. Move the bottom border of the shoulder blades in and up to open the chest from behind
  9. Only straighten the arms to the degree that allows the shoulders to remain away from the ears
  10. Keep at least a slight bend in the elbows to reinforce drawing out of the lower back and into the upper back
  11. Take the gaze up only to the degree that the curve of the neck is a continuation of the curve that has already been established in the upper back
  12. Hold for 5-10 breaths then release back down on mat 

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