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Bhujangasana, Cobra Pose

Cobra Pose

"I rise joyfully to meet each new opportunity."

Bhu-jan-gaa-sa-na Bhujanga = serpent, snake


Assume a prone position with your forehead on the floor and feet hip-width apart (or less). Place your palms on the floor beside your chest, elbows close at your sides. Gently lengthen back through your legs during the entire pose.

On an inhalation, curl your torso off the floor in three stages: First use your neck muscles to lift your head (and only your head) as far as possible (without jackknifing your neck). Then use your upper back muscles to lift your chest as far as possible. Finally, press the pubis into the floor and use your lower back to lift you up as far as possible (but without lifting the navel from the floor).

Use your arms to provide stability and support, but not to push yourself up into the pose. Keep your elbows in at your sides, shoulders relaxed away from your ears, and shoulder blades spread wide. Gaze softly upward, keeping the back of your neck long.

Breathe smoothly and naturally as you hold the pose, and affirm mentally, "I rise joyfully to meet each new opportunity."

To exit, inhale and lengthen your spine; on the exhalation release your torso slowly back to the floor.

Pause in the prone position and integrate the effects of the pose. Or, if your lower back needs a release, proceed immediately to a counterpose (e.g., balasana).