Stretch your legs back tops of the feet on the floor.
To get into cobra pose lie prone on the floor.
Try to spread your shoulder blades to prevent winged scapulae.
Lie prone on the floor.
Pull your elbows back against the floor to pull your chest forwards.
Place your forearms on the chair bend your elbows and press your palms together.
Spread your hands on the floor under your shoulders.
Begin by lying prone on the floor with your big toes touching.
Lift your head and look straight in front of you.
Cobra is an essential element of sun salutations and is an alternative to practicing upward facing dog urdhva mukha svanasana in the sun.
Activate the backs of your legs and your spinal erectors.
Press the tops of the feet and thighs and the pubis firmly into the floor.
They get stretched as you move into the backbend and contracted as you control the movement and return to your starting point.
Begin in prone position on the floor with legs together and feet pointed.
The backbending action is powered by the muscles of the back of the body.
Lie prone on the floor stretch your legs back with the tops of the feet on the floor.
What is your body doing in cobra pose.
Return to lying prone on your belly but with your chest propped up by your elbows.
Strength and flexibility are important components of a healthy back.
Hug the elbows back into your body.
Lie on your belly with the chin on the floor palms flat on the floor under the shoulders and legs together.
How to perform the cobra pose.
Cobra will invigorate you energetically as well.
Cobra pose bhujangasana boo jahn gahs uh nuh is a beginning backbend in yoga that helps to prepare the body for deeper backbends.
By using the cobra pose in conjunction with other back related yoga poses a practitioner can develop the ability to maintain correct body posture and improve back strength.
See also using cobra pose for safe stretching.
What are the joints doing.
In your lower limbs the sacroiliac joint moves into counternutation so that the top of the sacrum tips backward and bottom tips forward the hip is extended and adducted.
Cobra and upward dog semi prone backbends.
Cobra pose bhujangasana.
Pull up the knee caps squeeze the thighs and buttocks engage mula bandha and press the pubic bone down into the floor.
Set up a chair against a wall and have a bolster or a pillow on the mat for supporting the abdomen as you lift up in the backbend.
In bhujangasana your spine is extended as in all prone backward bending poses the elbows are slightly flexed and the forearms pronated.
On an exhale move into cat pose by rounding your spine and tucking your chin to your chest.
