Heart Opening
Cobra Pose
bhujangasana
About the Pose
A foundational backbend that mimics the posture of a cobra raising its head. Performed lying on the stomach, Bhujangasana strengthens the back while stretching the front of the body. It is a pose of awakening, encouraging the heart to open and energy to rise up the spine.
How to Practice
- Lie on your stomach with your forehead on the mat, legs together, and the tops of your feet pressing into the floor.
- Place your hands under your shoulders, fingers pointing forward.
- Hug your elbows in towards your body.
- On an inhale, press into your hands and begin to lift your head, chest, and shoulders off the floor. Use your back muscles primarily, with minimal weight in your hands.
- Keep your pelvis and the tops of your feet grounded. Roll your shoulders back and down.
- Gaze forward or slightly up. Hold for several breaths, then exhale to release down.
Purpose & Benefits
- Strengthens the Spine: Fortifies the muscles along the entire spinal column.
- Opens the Chest: Stretches the chest, shoulders, and abdomen.
- Firms Glutes: Tones and firms the buttock muscles.
- Relieves Stress: The gentle backbend can help to alleviate stress and fatigue.
- Improves Flexibility: Increases the flexibility of the vertebral column.