Bhujangasana (cobra pose)
Bhujangasana is a spine extension pose in which you lift your chest off the mat while keeping your hips on the ground, with your hands placed under your shoulders. It is one of the fundamental yoga poses, useful for strengthening the back and improving spinal flexibility.
Instructions
Lie face down on the mat, forehead on the floor. Legs stretched out behind you, with the backs of your feet pressing lightly on the mat.
Place your hands under your shoulders, with your elbows close to your body.
Inhale deeply and, as you exhale, gently engage your core and begin to lift your chest, using your back muscles (do not push with your arms right away).
Lift your torso to the point where you feel a slight opening in your chest without compression in your lower back.
Keep your hips on the ground and your shoulders away from your ears.
Look slightly forward or upward, keeping your neck long.
Hold the position for 15 to 30 seconds, breathing smoothly.
Exiting the position: As you exhale, slowly return to the ground, vertebra by vertebra, starting from the pelvis and working your way up to the forehead.
Exercise Details
Repetitions
3/4 reps
Hold Time
30 seconds
Breathing
Inspiration: during the torso lift phase. Controlled exhalation: during the hold, accompanied by a gentle stretching of the spine. Deep, diaphragmatic breathing: keeps the chest open and relaxes the muscles.
Important Warnings
Lumbar spine problems:
extending the spine can increase compression on the lumbar vertebrae. It is advisable to reduce the range of extension and slightly activate the glutes and core to protect the lumbar region.
Thoracic outlet syndrome issues:
This position can aggravate compression of the nerves and vessels between the neck and shoulders, especially if the shoulders are raised toward the ears. We recommend keeping the shoulders away from the ears and avoiding tilting the head back too far.
Pregnant women:
This position should be avoided completely in late pregnancy.
Quick Info
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