Bhujangasana | Cobra Houding | Cobra Pose

  • Borstopener

  • Stretches the chest, abdomen and shoulders

  • Strengthens the back muscles

 

Contraindications
  • -

GETTING INTO THE POSE
  • From a lying position on your stomach place the hands with spread fingers under the shoulders with the fingertips in line with the tip of the shoulder and activate the bandhas

  • Elbows magnetize together, close to the body

  • With feet hip-width apart, push the instep into the mat, activate and straighten the legs

  • Sitting bones move slightly towards the back of the knees, causing the pubic bone to press slightly into the mat and creating length in the lower back

  • On an inhale: Use the back muscles to bring the sternum forward and up

  • Shoulders away from ears

  • Gaze is diagonally upwards along your nose

  • The arms do not carry the weight but are a support, lift your hands if necessary.

BREATH
  • Inhale: make length between your chin and your shoulders, between your sternum and pubic bone, and between your sitting bones and your heels

  • Exhale: relax

 

- Or -

 

  • Inhale: feel the chest expand in all directions

  • Exhale: let go

GETTING OUT OF THE POSE
  • On one exhale: bend the elbows and lie down again.

PREPARATORY POSES
  • Crocodile pose

  • Sphinx pose

SUBSEQUENT POSES
REPLACEMENT POSES
  • Crocodile pose

  • Sphinx pose