By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and ...ThePoseLibraryPosesbyTypePosesbyBenefitPosesbyAnatomyTheYogaforYouForexclusiveaccesstoallourstories,includingsequences,teachertips,videoclasses,andmore,joinOutside+today.(boo-jang-GAHS-anna)bhujanga=serpent,snakeCobraPose:Step-by-StepInstructionsStep1Lieproneonthefloor.Stretchyourlegsback,topsofthefeetonthefloor.Spreadyourhandsonthefloorunderyourshoulders.Hugtheelbowsbackintoyourbody.Seealso UsingCobraPoseforSafeStretchingStep2Pressthetopsofthefeetandthighsandthepubisfirmlyintothefloor.Seealso MoreBackBendPosesStep3Onaninhalation,begintostraightenthearmstoliftthechestoffthefloor,goingonlytotheheightatwhichyoucanmaintainaconnectionthroughyourpubistoyourlegs.Pressthetailbonetowardthepubisandliftthepubistowardthenavel.Narrowthehippoints.Firmbutdon’thardenthebuttocks.Step4Firmtheshoulderbladesagainsttheback,puffingthesideribsforward.Liftthroughthetopofthesternumbutavoidpushingthefrontribsforward,whichonlyhardensthelowerback.Distributethebackbendevenlythroughouttheentirespine.Seealso MoreChestOpenersStep5Holdtheposeanywherefrom15to30seconds,breathingeasily.Releasebacktothefloorwithanexhalation.Seealso avideodemonstrationofCobraPoseGOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameBhujangasanaPoseLevel1ContraindicationsandCautionsBackinjuryCarpaltunnelsyndromeHeadachePregnancyModificationsandPropsIfyouareverystiffitmightbebettertoavoiddoingthisposeonthefloor.Braceametalfoldingchairagainstawall,anddotheposewithyourhandsonthefrontedgeoftheseat,ballsofthefeetonthefloor.DeepenthePoseIfyouhavetheflexibilityinthearmpits,chest,andgroinsyoucanmoveintoadeeperbackbend.Walkthehandsalittlefartherforwardandstraightenyourelbows,turningthearmsoutward.Liftthetopofthesternumstraighttowardtheceiling.PreparatoryPosesSetuBandhaSarvangasanaUrdhvaMukhaSvanasanaFollow-upPosesBackbendsBeginner’sTipDon’toverdothebackbend.Tofindtheheightatwhichyoucanworkcomfo