Cobra Stretch

Cobra Stretch , also known as Bhujangasana , is a popular yoga position that strengthens the spine , opens the chest , and stretches the abdominal muscles . This position is ideal for improving flexibility in the back and relieving tension in the upper body, especially after prolonged sitting.

Correct Technique

How to perform the Cobra Stretch:

1. Start lying on your stomach with your feet stretched out behind you and your hands under your shoulders.
2. Press your hips into the floor, engage your core muscles, and gently lift your chest and head using your back muscles.
3. Roll your shoulders back and down, and keep your elbows close to your body.
4. Keep your gaze straight ahead or slightly up, and keep your hips in contact with the floor.
5. Hold the position for 20-30 seconds , and then carefully lower your body back down.

Common Errors

• Excessive sway in the lower back: Avoid pushing too hard and swaying the back too much. Focus on keeping the stretch comfortable.
• Raised shoulders: Remember to pull your shoulders down and away from your ears to avoid tension in your neck.

Modifications and Variations

• Baby Cobra: If full Cobra is too intense, just lift your chest slightly off the floor without using your arms.
• Deeper stretch: For a more intense variation, you can lift yourself up higher by extending your arms more, but keep your hips down on the mat.

Repetitions and Sets

Hold the position for 20-30 seconds , and repeat 2-3 times to strengthen the spine and open the chest.

Breathing techniques

Inhale deeply as you lift your chest, and exhale slowly as you hold the stretch. Focus on opening your chest and relaxing your shoulders with each exhalation.

Visual Tips and Angles

Watch this video for a visual demonstration of the Cobra Stretch:

The video provides a detailed review of how to perform the Cobra Stretch in a safe and effective manner.