Cobra Pose / Bhujangasana
Step by step:
- Lie on your stomach, toes pointing to the back, hands underneath the shoulders, elbows close to the body. Your inner thighs should be moving out in the space behind you, but keep the heels pointing up, forehead on the floor.
- On an inhalation you lift your head and chest, roll the collarbones up and firm the shoulder blades into the upper back, down along the spine. Open your heart, no weight in the hands yet. Extend out through the toes. Than come down again on an outbreath. You can repeat that once more.
- The 3rd time when you come up, you press in the hands, firm the tailbone in towards the pubis and draw the lower belly in and up. Come up all the way up to a point where it feels good to you, still maintaining a connection from the pelvis to the legs.
- Bring the side ribs forward, draw the upper arm bones back, lengthen the neck.
- Feel the backbend through the entire spine.
- In the final pose you can look up, but only if you maintain length in the back of the neck and for that your chest needs to be really open and you need to be able to lift through the sternum.
- You can hold this pose for 5 to 10 breaths.
- To come out you lower the body down on an exhalation and you give your body a minute rest, or you push yourself into Childpose and rest there for a minute or so.
Click on Bhujangasana to learn about the benefits of this pose.