Fitness for fooling around: Cobra Pose

Bhujangasana. That’s the Sanskrit name of Cobra Pose, a yoga move that can stretch your abs, increase upper-body strength, reduce neck and back pain, alleviate stress, and prevent injuries by keeping the hips flexible. They say it also elevates mood, helps with menstrual irregularities, and improves digestion.

Cobra Pose

  1. Lay flat on your stomach on your yoga mat. Keep your feet together with the tops of them against the floor.

  2. Place your hands on the floor under your shoulders with your elbows against your rib cage.

  3. Close your eyes and inhale slowly, deeply. As you inhale, straighten your arms and lift your chest from the floor. There’s no need to fully straighten your arms. You want to go for a deep stretch to create a comfortable arch in your back.

  4. Use the stretch in your legs and back to gain height, but be careful not to overarch your spine.

  5. Press your tailbone toward your pubis as you lift your chest.

  6. Keep your shoulders broad, but let them relax, with the blades low on your back.

  7. Lift from the top of your sternum, but don’t force your ribs to push forward in this move. Try to keep your lower back relaxed and distribute the stretch evenly along the spine.

  8. Take 5 to 10 breaths when you are fully in the pose. On the last exhale, gently release your body back to the floor.


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