Bhujangasana (Cobra Pose)


From Prone Position:

  1. Inhale, roll your shoulders back and down toward your hips
  2. Peel your chest off the floor, do not use your hands at all; allow your heart to open


  • Keep rolling your hips into the ground
  • Let your legs be heavy
  • Stretch your toes as far behind you as you can (feet should be together)
  • (The above tips help to protect the lower back from becoming strained/injured)
  • Try to hinge from your lowest ribs, not from your lower back


  • Hands can be on the floor, at your shoulders, stretched out to the side or back, separate or interlaced


Do not attempt Bhujangasana if you have a back injury.

If your back starts to bother you while perfroming Bhujangasana, lower down and press back to Child's Pose (Balasana).

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