Spotlight on a pose: Bhujangasana

Whenever you spend too much time walking, sitting, standing, biking, driving, lifting, painting – let’s face it, living – Cobra pose is an excellent solution to offer relief for achy backs. You can also use this pose to work with your neck, shoulders, hips, knees and ankles, depending on which pose variation you choose.

Bhujangasana (Cobra pose)

Back bend – Symmetrical – Closed frame

Main purpose: To strengthen the posterior structures of the body, especially lower back; to stabilize the sacrum.

Secondary purpose: To stretch the anterior structures of the torso, particularly chest musculature.

Specific arm variations of the pose (below) can be used to stretch and strengthen the neck and mobilize the shoulders.

Specific leg variations of the pose (below) can be used to strengthen glutes and hamstrings, as well as support the knees and ankles.

How to Do

Start lying on your stomach, forearms comfortably on the ground, shoulders relaxed, forehead down.
Inhale: Pull slightly back with your hands and lift the chest up, head remains in the neutral position.
Exhale: Stay up and press your pelvis into the floor, creating a stable foundation.
Inhale: Keep pulling your chest forward and your hands slightly back, arching your spine from the neck all the way to the tailbone.
Take 4-6 breaths like that, then come down on Exhale.
TRICK: DO NOT PUSH with your hands! Once you start pushing, you loose all the potential benefits and start compromising your back.

How to Teach

Adaptations

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