Cobra Pose • Bhujangasana


STEP 1 - Begin by lying on your belly with your hands at the sides of your low ribcage, and your feet hip width apart, toes pointed.

STEP 2 - Press into your hands, extend the arms, and lift the upper body off the mat. Press the tops of your feet and all ten toes down into the mat, lifting your thighs and engaging your quads. Strengthen your hamstrings and press your tailbone down, as you pull your belly in. Spin your knees towards one another. Roll your shoulders forward, up, and back.

STEP 3 - Stretch your legs dynamically as you inhale pull your sternum forward then up. Relax your neck and your jaw and stretch your legs more. Exhale to release the pose.

Target Area:

Back, Chest, Shoulders

Therapeutic Focus:

Detoxes the abdominal organs by squeezing the adrenals, kidneys and liver. Energizes by opening the front of the body.

Props & Modifications:

Hands can go wider to open shoulders and keep your elbows bent for less of a stretch. Work the action of the legs and lower belly to lengthen and protect the lower spine.