For BHUJANGASANA – COBRA, lay face down on the mat, and set your palms facing down on either side of the chest. This posture is normally done in three stages.
Stage 1:
As you inhale raise your torso slightly. At this stage your hands can still come off the mat with full support.
Stage two:
On an inhale begin to raise your torso a bit more. Lift your ribcage but keep your belly area grounded.
Stage 3:
Inhale, pressing into the palms bringing the belly up as well arching the back to a comfortable stretch.
As an advanced modification you can lift the feet toward your head.
For a modification containing less spinal movement use the Sphinx, placing the entire forearms on the the mat for extra support.
While still in the posture relaxed, shake out the legs a bit to loosen your muscles and spine.
Counter this posture with head to knee or child’s pose to balance out the body.
Benefits:
Cobra stretches the chest, abdominals, and neck, while strengthening the arms. It increases flexibility, especially in the spinal area and helps with core support. Energetically this posture opens the heart center.
