Cobra pose is a basic backbend in yoga that can be adapted for beginners and those with chronic back problems. It can combat bad posture and is achieved by sinking knees towards the floor, bending arms, and sliding chin and chest down and forward. The pose helps build strength, relieve tension, improve lung capacity, and strengthen the core. Care must be taken not to create too deep an arc in the pose.
Cobra pose, or bhujangasana, is a basic backbend used in many forms of yoga. Well supported and adaptable, Cobra Pose is suitable for beginners and can be great for those with chronic back problems. Getting into a quick cobra pose is also a great way to combat bad posture developed from hours at the computer.
There are several different ways to get into the cobra pose. It is commonly part of the popular sun salutation sequence, and follows the chaturanga pose, also known as knees, chest, and chin. To reach the cobra easily, get into a high push-up position with your hands and elbows directly under your shoulders. Sink your knees toward the floor, bend your arms, and slide your chin and chest down and forward so your legs are straight with the tops of your feet pressing into the floor, and your shoulders rest on your hands.
From this position, the cobra pose is quite simple to achieve. First, bring your elbows in close to your body, pulling down on your shoulder blades. As you inhale, press your chest forward and up. The chin should be slightly lifted, and most of the body weight is supported on the hands and arms. By keeping the shoulder blades down and back, the chest will expand. This pose, with the arms still bent, is often referred to as “baby cobra pose.”
A more advanced version of the cobra pose is known as full cobra or upward facing dog. From baby cobra, the arms are slowly straightened, while keeping the shoulders down and extending the back toward the middle and upper back. The full cobra should never feel painful or as if a part of the spine is getting stuck in the parts below it. A full cobra curl should be a smooth, graceful, and strong arch that incorporates the entire spine. If doing a full cobra pose is uncomfortable, the arms should be extended only to the point of control and comfort.
Care must be taken not to create too deep an arc in Cobra Pose. It is easy to overload the lower back with pressure allowing the belly to drop and the ribs to move forward. Instead, imagine a rope pulling your belly button in toward your spine to help firm your core, and let your ribs float neutrally over your core muscles.
Although relatively basic, Cobra Pose supports the body in a number of ways. The back curve helps build strength along the spine, while relieving tension and pressure caused by stress and poor posture. Chest expansion can help improve lung capacity and stretch the chest muscles. The pose also helps build flexibility in the spine and strengthen the core of the body.
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