Cobra Bag
Cobra Pose , or Bhujangasana , is a classic yoga exercise that stretches the back and opens the chest , while strengthening the arms and shoulders . This exercise helps improve flexibility in the back and can help relieve tension.
Correct technique and execution
How to perform Cobra Pose with proper technique:
- Lie on your stomach with your feet flat on the floor and your legs stretched out behind you.
- Place your hands under your shoulders, with your elbows close to your body.
- Inhale, press your palms into the mat, and lift your head, chest and upper back off the floor.
- Keep your hips and legs down and pull your shoulders back as you open your chest.
- Hold the position for 5-10 breaths before calmly lowering your body back to the floor.
Pay attention to avoid putting too much pressure on the lower back - instead focus on gently lengthening the back.
Common errors
Here are some common mistakes to avoid in Cobra Pose:
- Overextending the lower back: Avoid lifting too high and straining the lower back. Lift yourself up only as high as your back feels comfortable.
- Raised shoulders: Do not let your shoulders come up to your ears. Keep them pulled down and back to open the chest.
- Pressure on the wrists: Make sure you don't put too much pressure on the wrists. Distribute the weight evenly between the hands.
Modifications and variations
Customize Cobra Pose with these variations:
- Sphinx Pose: For a milder version, keep your elbows bent and rest on your forearms instead of your hands.
- Deeper backbend: For a more advanced variation, try straightening your arms more and lifting your chest higher, but be careful with your lower back.
- Block use: Place your hands on yoga blocks to reduce the strain on your shoulders and arms.
Breathing technique
Use deep breathing to enhance the effect of Cobra Pose:
- Inhale as you gently lift your upper body off the mat.
- Exhale as you lower your body back down in a controlled manner.