April 12, 2011
Cobra Pose can help strengthen the back, open the chest, and make you feel more connected to the ground. And here’s how to get into this strong and beautiful pose.
Lie face-down on the floor with your palms by your shoulders and your elbows hugging your sides. Extend your legs back, straighten your knees, and press the tops of your feet, your thighs, and your pubic bone firmly into the floor.
Shrug your shoulders away from your ears and lengthen your neck. On an inhalation, lift your head, shoulders, and chest, going only as high as you comfortably can without using your hands. Beginners should stop here, then exhale down and repeat.
Experienced students can curve deeper into the pose by pressing the palms down and using arm strength to lift a little bit higher. Be sure to distribute the backbend evenly throughout your entire spine and avoid constricting the lower back.
When you are finished, spend a few breaths resting on your belly with your head turned to one side, then bend your knees and press your hips onto your heels before sitting back up.
How To Do a Cobra Pose in Yoga Video: