Cobra pose - Bhujangasana

​Bhujangasana or cobra pose is an intense backbend asana that provides flexibility to the lumbar spine and energises the mind.

1. Start by lying flat on your belly and chest.
2. Inhale and bring your hands to the mat at chest level.
3. Exhale and gently open the chest.
4. Inhale and lift your upper body but keep the pubic bone to the mat, whilst looking forward.
5. Exhale and sink in a deeper back bend sending the breath to your lower back and engage your abdomen.

To come out of cobra pose, gently bring your forearms to the mat and then release your chest down to the mat.
 
Advanced option:
Whilst in cobra pose, inhale in centre and exhale whilst twisting towards your upper body towards your right foot. Inhale and come back to centre, exhale and twist upper body and turn head and shoulders towards the left foot. This advanced option increases flexibility in the spine and releases nervous tension and stress.
 
Physical benefits:
Improves flexibility of the spine
Strengthens the arms
Strengthens the shoulders and back
Strengthens and tones the abdomen
Tones the buttocks
Releases lower back tension
 
Mental benefits:
Relaxes the mind
Improves focus and confidence
If bringing the nect slightly back, it opens the throat chakra.
Releases stress and tension
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury