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‘bhujanga’ meaning ‘snake’ or ‘serpent’, and ‘asana’ meaning ‘posture’
Cobra pose is a gentle backbend practiced from a face-down position that warms and strengthens the spine while opening the chest. The whole spine must be involved in stretching, otherwise, pain will occur in the weak areas. To avoid a pinching feeling, create space in the spine: extend and curve it VERTEBRA BY VERTEBRA.
Helps in expanding the chest thus encouraging deep breathing. It works on the shoulders and corrects rounded shoulders.
As a lot of pressure is on the lower back, the lower abdominal muscles are also toned and strengthened.
The nerves along the spinal column are toned and blood circulation is improved.
Improves overall back and neck while keeping the spine supple and healthy.
Excess fat deposits around the buttocks, hips, neck, chest, arms, etc., are burned thus giving shape and tightness.
Throat Chakra (Vishuddha Chakra)
Heart Chakra (Anahata Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen and can also cause injury if the position of the arms is not correct while in this pose.
1. Start by lying on your stomach on your yoga mat with your legs extended and the tops of your feet flat on the mat.
2. Place your hands under your shoulders, with your palms pressing into the mat and your fingers pointing forward. Your elbows should be close to your body.
3. Engage your leg muscles and press the tops of your feet firmly into the mat to stabilize your lower body.
4. Inhale and gently lift your head, chest, and upper abdomen off the mat. Keep your elbows bent, and use the strength of your back muscles to lift yourself. Your hip bones and pelvis should remain on the mat.
5. Roll your shoulder blades back and down, and open your chest. Imagine reaching your heart forward and up.
6. Keep your neck in a neutral position, gazing slightly forward or down to avoid straining your neck. Don’t crunch your neck or overextend it by looking up too much.
7. Breathe deeply and hold the pose for a few breaths, gradually increasing your lift if it’s comfortable.
8. To release, exhale and lower your upper body back down to the mat, turning your head to one side to rest.
Variation
Your elbows should be bent and close to your body. The focus in Baby Cobra is on a gentle backbend, and you don’t lift your upper body very high off the ground. It’s a more beginner-friendly and less intense backbend and good at the beginning of a Vinyasa to warm-up the spine.
Baby Cobra is a great pose to help alleviate tension in the lower back and improve posture. Be mindful of your body and listen to it – you should never push yourself too far or experience pain while practicing this pose. If you have any back issues or injuries, it’s a good idea to consult with a yoga instructor or healthcare professional before attempting backbends like Baby Cobra.
What is the difference between cobra pose and baby cobra?
The key difference between these two poses is the degree of the backbend and the level of strength and flexibility required.
Baby Cobra is a milder backbend suitable for beginners or those with limited flexibility.
Cobra Pose is a more advanced backbend that requires more strength and flexibility in the spine and is not recommended for those with back issues.
Always practice yoga poses mindfully and within your own range of motion, and consider consulting a qualified yoga instructor for proper guidance and alignment.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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