Cobra Pose (Bhujangasana): Video Tutorial & Yoga Guide
| Workout | Cobra Pose (Bhujangasana) |
| Primary Muscle Group | Lower Back |
| Secondary Muscle Group | Abs, Shoulders |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Flexibility and Strength |
| Exercise Type | Yoga and Stretching |
| Difficulty | Beginner |
Cobra Pose (Bhujangasana): Video Tutorial & Yoga Guide
Cobra Pose (Bhujangasana): Step-by-Step Guide
- Step 1: Lie face down on your mat. Stretch your legs straight behind you. Keep the tops of your feet flat on the mat and your arms bent with your hands under your shoulders.
- Step 2: Press the tops of your feet into the mat. Engage your thighs and keep your legs active. This will give your lower back more support.
- Step 3: Inhale and lift your chest. Push into your hands and lift your upper body off the mat. Keep your elbows bent and close to your sides. Pull your shoulders back and open your chest.
- Step 4: Stretch through your spine. Focus on lifting your chest forward and upward instead of trying to push too high. Keep your neck long and your gaze forward or slightly upward.
- Step 5: Hold the pose for 3-5 breaths. Keep your shoulders relaxed, your elbows close, and your lower body strong. Breathe deeply to stay steady.
- Step 6: Lower your chest. Exhale and slowly bring your chest back to the mat. Rest for a moment, and repeat the pose if you like.
Cobra Pose (Bhujangasana): Overview
Cobra Pose (Bhujangasana) strengthens your back, opens your chest, and stretches your spine. This pose helps with posture, improves flexibility, and relieves tension in your back and shoulders.
Cobra Pose (Bhujangasana): Benefits
This exercise strengthens your back and spine, opens your chest and shoulders, and improves flexibility in your back and abdominal muscles. It helps release tension in your lower back, boosts energy, and stimulates digestion.
Cobra Pose (Bhujangasana): Pro Tips & Advanced Techniques
- Engage Your Legs: Press your feet into the mat and tighten your thighs to support your back.
- Lift Through Your Chest: Stretch your chest forward and up, not just up. This helps protect your lower back.
- Relax Your Shoulders: Keep your shoulders down and away from your ears.
- Breathe Deep: Use your breath to stay steady and relaxed.
Cobra Pose (Bhujangasana): Progression Plan
Beginner
Intermediate
Advanced
Cobra Pose (Bhujangasana): Frequently Asked Questions (FAQs)
What does Cobra Pose do for the body?
+It strengthens your back, stretches your spine, and opens your chest and shoulders.
Is Cobra Pose good for beginners?
+Yes! It’s a simple backbend that works for all levels.
How long should I hold Cobra Pose?
+Hold for 3-5 breaths, and repeat if you want to go deeper into the stretch.
What should I avoid in Cobra Pose?
+Don’t push too high or let your shoulders hunch. Keep your body strong and controlled.
Can Cobra Pose help with back pain?
+Yes, it can release tension and strengthen your back if you follow the right technique.
